29 most healthy foods on the planet
Fruit
Tip: Try to buy apricots while they are still solid. As soon as the apricots are soft, they begin to lose nutrients.
2. Avocado
oleic acid, unsaturated fats that make up the fruit, reduce cholesterol and increase the number of high-density lipoprotein plus, avocados contain high amounts of fat (carbohydrates). One slice contains 81 calories, 8 grams fat and 3 grams of carbohydrates.
Tip: Try to replace mayonnaise in sandwiches a few slices of avocado.
3. Raspberries Raspberries
rich acid Elladzhik, that helps stop the growth of cancer cells. The berries also contain vitamin C, which lowers cholesterol levels in the body and reduces the likelihood of cardiovascular disease. Malina has a lot of fiber. A cup of raspberries contains 60 calories, 1 gram of fat and 8 grams of carbohydrates.
4. Mango
mango fruit are medium in size contains 57 mg of vitamin C, which is roughly appropriate daily rate of human consumption. This antioxidant helps prevent arthritis and helps to heal wounds, plus strengthens the immune system. Mango also contains more than 8000 IU of vitamin A. One mango contains 135 calories, 1 gram of fat and 4 grams of carbohydrates.
Tip: Cut and serve the fruit with green leaves. In this case, your salad will have refined and unique taste.
5. Cantaloupe
Vitamin C (117 mg contained in half a melon, which is double the recommended daily allowance) and beta-carotene - Two of one of the most powerful antioxidants that help protect cells from damage associated with increased activity of free radicals. Plus, the poldyni contain 853 mg of potassium, which contained almost twice as much potassium in the banana. Potassium lowers blood pressure. Half melon contains 97 calories, 1 gram fat and 2 grams of carbohydrates.
6. Cranberry juice
help fight infection localized in the bladder, preventing bacterial growth. Cup cranberry juice contains 144 calories. Contains no fat and carbohydrates.
Tip: Buy a 100-percent juice concentrate and add it into the water without sugar.
7. Tomato Lycopene
, One of the most powerful carotenoid found in tomatoes. It acts as an antioxidant. Studies show that tomatoes reduce the risk of disease bladder, stomach, and lower likelihood of developing colon cancer by 50 percent if consumed tomato every day. Tomato contains 26 calories, 1 gram carbohydrate. Does not contain fat.
Tip: Add olive oil to tomatoes - lycopene is better absorbed with a small amount of fat.
8. Raisins
These little gems - the main source of iron, which helps carry oxygen to the tissues. Half a cup of raisins contains 218 calories, 3 grams carbohydrate. Do not contain fat.
Tip: Add any time in the morning raisins in oatmeal or cereal.
9. Figs
figs are a good source of potassium and carbohydrates, it also contains vitamin B6, which is responsible for the production of serotonin - the "pleasure hormones, lowers cholesterol. One of figs contains 37-48 calories 2 grams carbohydrates, 0 fat.
10. Lemon
Comprises limonene and vitamin C, which help prevent cancer. Contains very few calories and no fat and carbohydrates.
Tip: Add the lemon juice in a salad, beans and vegetables for flavor.
Vegetables
11. Bow Bow
rich one of the most powerful flavonoids - Quercetin'om. Study show that the bow reduces the likelihood of developing cancer. A cup contains 61 calories, 3 grams carbohydrates and 0 fat.
Tip: Chopped onion will help to improve the content nutrients. If you do not want to cry, fry it in olive oil. May file with rice or other vegetables.
12. Artichokes
These, unusual for first glance, vegetables contain a considerable amount of silymarin - an antioxidant that reduces the risk of skin cancer, plus fiber controls cholesterol in the blood. One medium-sized artichoke has 60 calories, 7 grams of carbohydrates and do not contain fat.
Tip: Cook the artichoke steamed for 30-40 minutes. Add the lemon juice. Fresh lemon juice, add the top.
13. Ginger
figs may help reduce nausea. Teaspoon fresh Ginger contains 1 calorie, 0 fat, 0 fiber. Peel the tough brown skin and slice and fry in boiling oil.
14. Broccoli
indole-3-methanol and sulforaphane, which help protect against breast cancer. Broccoli also has a large amount of vitamin C and beta-carotene. One cup of broccoli contains 25 calories, 0 fat and 3 grams of fiber. Add fresh lemon juice for flavor, nutrients and vitamin C.
15. Spinach
Latein and ziksantin, carotenoids, which warn retinal degeneration, which is the main cause of blindness in old age. In addition, this green fountain of youth will help get rid of some signs of aging. One serving contains 7 calories, 1 gram of carbohydrates and do not contain fat.
Tip: Add the spinach leaves to all the dishes together with a little olive oil and garlic.
16. Bok Chow (Chinese cabbage)
Bok Chow has a high content brassinina, which, according some studies, helps protect against breast cancer. As well as indoles and izotsiotsinaty that lower estrogen levels, thus making the Bok Cho doubly a more potent weapon against breast cancer. Portion contains 158 grams of calcium (16% of the recommended daily dose), which helps prevent osteoporosis, 20 calories 3 grams of carbohydrates and no fat. Find this product may be on the Asian market or grocery department store.
Tip: Cut the white succulent stems and add them to roast before serving, or with olive oil and garlic.
17. The family Cucurbitaceae
Pumpkin winter collection are of great amount of vitamin C and beta-carotene, which helps protect the body against endometrial cancer. Serving contains 80 calories, 6 grams carbohydrates, 1 gram of fat.
Tip: Chop nuts (acorns) in half, remove the edible core and bake them until they are soft. After a sprinkle of cinnamon.
18. Watercress
Kress has a high content of phenethyl izotsiotsenatom, which along with vitamin C and E helps keep cancer cells "in fear". One serving contains 4 calories, 1 gram of carbohydrates and no fat.
Tip: Use the watercress for sandwiches, and add it to salad for to give it a sharp taste.
19. Garlic.
Sera, part of the product and gives it its pungent aroma specifically, reduces the amount of harmful cholesterol, lowers blood pressure and even reduces the risk of gastric cancer and colon cancer. One head of garlic contains 4 calories, and thus do not contain fat and carbohydrates.
Tip: Try to prepare a head of garlic for 15-20 minutes until tender, and then spread it with a lot of garlic on bread like butter.
Cereals, Beans, Nuts
20. Quinoa (quinoa).
half cup of cooked quinoa has 5 grams of protein (more than any other cereal), plus iron, riboflavin (vitamin B2) and magnesium. Energy value was 318 calories. Size: 5 grams of carbohydrates and fats.
Tip: Add the soup quinoa to increase the number protein. Previously recommended to rinse the leaves to the soup was not bitter in taste.
21. Wheat germ
tablespoon contains approximately 7% of the daily required amount of magnesium, which prevents the occurrence of muscle spasms. Wheat is also a good source of vitamin E. In one dining room substrate contains 27 calories, 1 gram of carbohydrates and fats. Add the wheat into yogurt and fruit.
22. Lentils
Isoflavony (Isoflavones), which can inhibit breast cancer plus fiber for heart health and an impressive 9 grams of protein in polportsii. Polportsii contain 115 calories, 8 grams fiber and no fat. Isoflavony retained after processing, so buy lentils canned, dried or already in soup. Take it to work, and you'll have a rich proteins lunch.
23. Peanuts
Studies show that peanuts (groundnuts) and other types of nuts (which contain only unsaturated "good" fats) can lower the risk of heart disease by 20 percent. One ounce contains 166 calories, 17 grams of fat and 2 grams of fiber. Keep a pack in your briefcase, gym bag or purse for a snack after work, meal, protein-rich or a snack before dinner.
24. Mottled beans
Polportsii beans contain more than 25 percent recommended daily dose of folate, which help reduce the risk of heart disease and congenital defects. Polportsii contain 103 calories, 1 gram of fat and 6 grams fiber. Clear bedonchik, rinse and add to pot of vegetarian chili sauce.
25. Yogurt, low-fat
Bacteria in the active culture yogurt can help prevent various diseases, calcium strengthens the skeleton. Serving contains 155 calories, 4 grams of fat and contains no fat. If you do not carry the lactose, then do not worry - yogurt should not bother your stomach.
26. Skim milk
Riboflavin (vitamin B) needed for good view and, together with vitamin A may help prevent eczema and allergies. Plus, the calcium and vitamin D. One serving contains 86 calories, 0 fat and 0 fiber.
Seafood
27. Shellfish (clams, mussels)
Vitamin B12 - needed to maintain nerve function and mental ability, plus iron and hard Minerals such as magnesium and potassium. Three ounces contain 126-146 calories, 2-4 grams of fat and contain no fat. Try a cup of "manhettonskogo" soup of clams, based on tomatoes with low fat content.
28. Salmon
cold water fish such as salmon, mackerel and tuna are the main source of omega-3 fatty acids, which help reduce the risk of heart disease. 3 ounces contain 127 calories, 4 grams of fat and contain no fiber.
29. Crab
The main source of vitamin B12 and zinc. 3 ounces contain 84 calories, 1 gram of fat and contain no fiber. Crab in sushi is usually made from fish; buy instead, canned and make your own crab cakes.
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