Download 10 FOODS TO CONSIDER FOR YOUR HEALTH Whilst all

10 FOODS TO CONSIDER FOR
YOUR HEALTH
Whilst all vegetables and fruits have unique
health benefits, they are not created equal.
Check out the following health foods to see
what they can do for your body!
By Sharon Moore on February 18, 2014
Broccoli: Just one medium stalk of this cruciferous veggie has more than 100 per cent of
your daily requirement of vitamin K and almost 200 per cent of your vitamin C requirement!
It also has special cholesterol-lowering benefits if you cook it by steaming. Broccoli is also
loaded with antioxidants that eradicate free radicals in your system, giving you protection
from cancer. It is also a good diet addition to people having vitamin D deficiency because the
vitamin K in broccoli works with vitamin A to rebuild vitamin D stores in the body.
Avocado: The high levels of monounsaturated and polyunsaturated fats in avocadoes have
been scientifically proven to lower cholesterol by as much as 22 per cent. Just half slice of
avocado has enough fibre you need daily, and about 40 per cent of your folate needs. A diet
rich in folate is linked to lower risk of heart disease.
Potato: One red potato contains 66 micrograms of cell-building folate, which is equivalent to
the amount found in one cup of spinach or broccoli. What’s more, it has almost eight times
the amount of cancer-fighting and immune-boosting vitamin A you need daily. Just make
sure you eat it unpeeled!
Walnuts: Walnut has the highest amount of omega-3 fatty acids among all nut varieties.
These essential fats have been linked to improved memory and cognitive function, better
mood, and lower risk of cancer.
Dark Chocolates: Cocoa powder is rich in flavonoids – antioxidants that have a wide range
of health benefits, from lowering down your bad cholesterol levels to improving your mood
and skin health, and boosting your immunity.
Salmon: Another great source of omega-3 fatty acids is salmon. A 3-ounce serving of salmon
has almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s
disease and memory loss.
Garlic: There are a lot of reasons why adding garlic to your dishes is a great idea. Aside from
its culinary properties, garlic has anti-inflammatory and antibacterial properties comparable
to pharmaceutical drugs. It has also been proven to help lower cholesterol and blood-pressure
levels. Crushed garlic releases the most allicin (the antioxidant that provides its amazing
health benefits). And don’t overcook it. When exposed to high heat for 10 minutes, garlic
loses most of its nutrients.
Beans: Eating beans is one way to rev your protein intake. Studies suggest that a serving of
legumes four times a week can lower your risk of heart disease by 22 per cent. The darker the
bean, the more antioxidants it has.
Spinach: Compared with broccoli, cabbage, cauliflower, collards, kale and other vegetables,
spinach has been shown to be the most effective in fighting aggressive prostate cancer.
Spinach is rich in vitamins and minerals, as well as the health-promoting phytonutrients such
as carotenoids. Since it is flavourless, it is a great addition to smoothie recipes.
Lemon: Just one lemon is enough to supply your body with its required vitamin C. This
vitamin plays a crucial role in boosting HDL (good) cholesterol and strengthening bones.
Furthermore, the flavonoids in lemon have anti-inflammatory and anti-cancer properties. Add
a slice of lemon in your tea. Research carried out by Purdue University shows that lemon
increases the body’s ability to absorb the catechins in the tea by about 80%.