10 Healthy Foods

Food serves as our body's fuel that gives us energy to do work. Choosing healthy food is necessary in keeping away from many diseases.

Following are ten healthy kinds of foods that play an important role in maintaining good health.


Whole Grains

Whole grains is one of the healthiest food because of it's low fat content that makes you eat less because eating of it makes you feel satisfied. It lowers the risk of cancer, type2 diabetes and cardiovascular disease.

Be sure to choose bread that has whole wheat flour, whole wheat cereal or whole grains on the label. Choose breads with at least three to five grams of fiber per serving or if possible eight or more...


Nuts

Nuts are full of nutrients. It may contain iron, calcium, zinc, copper, vitamin E, riboflavin, and are low in saturated fat and omega3 fatty acids. Studies shows that they may even help reduce low density lipoprotein or LDL cholesterol which sometimes called the bad cholesterol. Nuts may even reduce your risk of coronary artery disease. It is recommended that you have to eat one ounce of nuts per serving to take the place of a protein found in one ounce of meat.


Green Tea

Green tea is a major source of phytochemicals known as flavonoids, that makes lower the risk of some diseases. Flavonoids may inhibit the enzyme activity for some cancer growth.


Tomatoes

What makes tomato healthy is that it contains number of nutrients, including B complex and vitamins C, iron and potassium.It may even contain antioxidant lycopene that may lower the risk of heart attack, prostrate cancer and other types of it.


Fish

Fatty fish as salmon and tuna are recommended because of it's omega-3 fatty acid content which may protect against heart disease through improving high density lipoprotein or HDL cholesterol and lowering triglyceride levels and may lower the tendency of blood clotting or of developing irregular heartbeat. Eating two to three ounce cooked servings of fish a week is recommended.


Soy

Including soy regularly in your diet reduces the risk of cardiovascular disease. Isoflavones in soy protein proved to inhibit sex hormones that gives protection from some cancers such as prostrate and breast cancers. It is advised that if you have a history of these cancers, seek help from your physician about your soy intake..


Sterols or Plant Stanols

Sterols or plant stanols are natural substances that blocks the cholesterol absorption. LDL is reduce to 14 percent. Foods rich in these substances are orange juice, yogurt products,and margarine-like spread such as Benecol and Take Control.


Fat-free Dairy

Dairy products are abundant source of calcium and vitamin D that helps prevent osteoporosis, high blood pressure, stroke, colon cancer, and obesity. Calcium are rich in protein, vitamin B, and minerals like selenium, phosphorus, and magnesium. Choose only dairy products that are fat-free. Some of the common examples of fat-free dairy products are skim milk, fat-free cottage cheese, and fat-free yogurt.


Berries

The antioxidants that are found in berries lower cancer and cardiovascular disease risk. Blueberries contains the highest amount of antioxidants, but blackberries, raspberries, and strawberries aren't far behind. Berries are also good source of dietary fiber that aids blood circulation. If you are concern about your weight, you must seldom eat dried fruits since they are concentrated source of calories.


Broccoli and Cauliflower

Both broccoli and cauliflower contains high vitamin C and vitamin A. They have natural substances called phytochemicals that help reduce colorectal cancer and other types of cancer. They are also rich in fiber, low in fat and clories, and zero cholesterol content.


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