"Top"-foods
I tried to make a compilation of foods, which in addition to be very healthy, but also delicious, and help maintain a healthy weight, improve the overall mood of the people, and reducing the risk of disease. Of course, the list is not exhaustive, this list grew to 10 foods, completeness can not be pursued, because there are many more food, more easily bring this top list. I think the scores are as follows:
1 Apple
The apple falls within the category of "miracle fruit" because it is almost impossible to list the many positive effects which exerts to the body's health. Firstly an excellent source of antioxidants, with the help of free radicals (the cellular metabolism as a byproduct of our body free radicals are created. Such damage to cell membranes, destroying the DNA, usually the main cause of physical and physical decline associated with aging and certain diseases) overcoming .
A high content of flavonoids (flavonoids in plants spread medicated group of compounds, many herbal flavonoids due to the advantageous properties), which compound enhances the immune system, cancer prevention, anti-inflammatory properties are, help to viruses and bacteria overcome exercise a hepatoprotective role.
One third of the fiber content of the pectin (Pectin human diet organic ingredients because plants consume almost all man-made can be found. The people of pectin is not considered a source of nutrition because the small intestine is almost untouched passing through. Bacteria found in the colon to serve as a nutrient source as long term lower cholesterol because it inhibits the absorption of cholesterol) claims which improves metabolism, acidity and bowel movement favors stimulating the digestive processes. Constipation and diarrhea, both to repair it. Concluding intestinal cancer (carcinogenic) substances, so it reduces the risk of developing colon cancer.
Rich in minerals such as potassium, calcium, zinc, fluorine, iodine, selenium.
Rich in vitamins.
Studies, researchers found that apple eaters dropped in half a year, some 23 percent of the body of LDL cholesterol "bad cholesterol" and HDL levels increased by 4 percent kolezsterin "good cholesterol". Research has also shown that regular consumption of apple in the case of 52% less likely to develop stroke (Stroke).
2 Almonds
The almond tree originated in Asia, where it forms a natural groves. It is most likely that the Romans brought the Carpathian Basin warmer, dry, chalky hillside on. The core can be sweet almond (Prunus amygdalus dulcis) and bitter (Prunus amygdalus amara), depending on the variety of seeds can be very varied in shape, paper thin, seed crops. The latter expect better quality, in demand because more pulp obtained from them. Almond vitamins B1, B2 and B6, and vitamin E-rich. Among mineral material contains plenty of potassium (835 mg) and calcium (252 mg), magnesium (170 mg), phosphorus (441 mg!). Among the trace elements iron, manganese, zinc emphasized. The inner brown seed coat protects the antioxidant content of kernel oil, due to atmospheric oxygen and not practical to remove it, in addition to tasty too. Studies have shown that regular consumption reduces cardiovascular mortality. Particularly rich in monounsaturated fatty acids such as oleic acid and polyunsaturated fatty acids, which reduce the "bad" cholesterol. Scientific research has shown that monounsaturated fatty acids (91 to 94% by weight of) rich Mediterranean food plays an important role circulatory disorders and cardiac infarct prevention and maintenance of healthy cholesterol levels.
If nassolunk almonds, reduces crave, but will not increase your weight.
The protein and nutrients it contains is very similar to human milk. For those also recommended the continued consumption of almonds, or who have problems with the pancreas. For frequent indigestion can try almond is because a positive effect on the functioning of the intestines. Vitamin E prevents the deposition in blood vessels, the body frees the free radicals. Even the common cold diseases is also good!
The bitter and inedible, seven to ten children have been eating eye can be fatal. Cooked, baked in a hazardous ingredient breaks down.
The purified almonds takes over the environmental odors, so check the freshness of our nose as well. Freezing and relatively high humidity the ideal storage environment, otherwise it can easy rancid, but it can not be stored longer than one year!
3 Broccoli
Broccoli is a "miracle plant" contains rich fiber and protein, calcium, potassium, folate (B vitamin-group vitamins. Responsible for the red blood cells healthy forms of ordination and some proteins break down used by the body size. You can reduce the risk of heart attack as an amino acid homocysteine levels decreases. Helps anemia cure) B and C vitamins, niacin (TOP B vitamins), pantofen acid (formation of a compound plays a role, which allows the food utilization of fat and sugar content of the body, the cells form remodel). The broccoli is located in the so-called izotician - fito compound that inhibit excessive thyroid hormone production and due to this characteristic of Graves' disease may help the healing and reducing the risk of developing heart disease, they are also effective against diabetes and certain cancers. Rich in beta-carotene source (beta-carotene, vitamin A provitamins, which means that the body - in accordance with needs. - Itself produces from it the vitamin A in the liver, beta-carotene stimulates the immune system, not only the tumor. diseases, but protects against atherosclerosis, coronary occlusion reduces the risk of heart attacks and sudden cardiac death).
A dose of 100 gramos consumed broccoli, for the human body ajánott C provides 150% of the amount, it follows directly that the prevention of colds excellent resource.
It also includes "sulforphane" (which is a very powerful antacid or alkaline substance that protects the blood, blood vessels and a number of other life-sustaining organs. Sulforaphane in broccoli is a very powerful antioxidant nutrient. It protects our cells from free radicals harmful effects against. Antioxidants counteract the so-called free radicals in our health damaging effects. Our metabolism constantly produce free radicals or are inhaled by means of particles in the polluted air. Free radicals are highly oxidizing, since damaged the cells. Free radicals therefore they sick, grow old, this different body tries to compensate for antioxidant processes.
You must never cook for to long- fresh broccoli roses is sufficient for 5-8 more minutes, the deep-frozen even less frequently and only slightly open to steam, mild "difficulty".
Recent research has shown that brokoliban found "Myrosinase", which is an anti-cancer enzyme, and the longer you cook the broccoli, then this valuable enzymes eventually die. The broccoli powder does not contain such an enzyme.
Broccoli is the most effective anti-aging vegetables!
4 Blueberry
Blueberry is rich in fiber, antioxidants and plant nutrients.
The paint materials blueberries antioxidants, which have a protective effect against diseases such as cancer and cardiovascular diseases. The cranberry fruit acids, sugar, pectin and a number of vitamins. Outstandingly high content of potassium, it has also calcium, iron, magnesium, manganese, zinc, sulfur, phosphorus. It is scientifically accepted by látószervünk various diseases. Since strengthens the capillaries, increasing blood flow to the eye is important. Medicine used in the treatment of night blindness by vitamin A content of the raw material. Bactericidal effect it has. So it is very useful to consume blueberries to those who have poor blood circulation.
Event who regularly cranberry consumption decreases by 10% the risk of hypertension.
Research has shown that people who regularly consumed blueberries, those have slowed down the aging process, retained more mental freshness, along with the memory that can be improved.
The researchers are currently studying positive effects of Parkinson age.
5 Oily fish
Examples of oily fish include salmon, trout, mackerel, herring, sardines and anchovies.
These types of fish have oil in their tissues and around the gut. Their lean fillets contain up to 30% oil, specifically, Omega-3 (two main ingredients: DHA-docosahexaenoic acid is an omega-3 fatty acid that is a main component of the human retina (in the eye), sperm, and cerebral cortex (in the brain), and EPA-eicosapentaenoic acid is a precursor to prostaglandin-3, a platelet aggregation inhibitor, thromboxane-2 and leukotriene-5. Fish do not produce EPA, they obtain it from the algae they eat) fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system.
Oily fish are also known to provide benefits for patients with inflammatory conditions, such as arthritis.
Oily fish also contain vitamins A and D.
According to research found that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements.
6 Leafy green vegetables
Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person's risk of developing diabetes type 2.
Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed or very lightly boiled. It is a good source of vitamins A, B6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper (Copper is an essential trace mineral necessary for survival. Most of the copper in the body is found in the liver, brain, heart, kidneys and skeletal muscle. Copper helps with the formation of collagen, increases the absorption of iron and plays a role in energy production), folic acid (Folic acid is a form of the water-soluble vitamin B9. Folic acid is a key factor in the making (synthesis) of nucleic acid - nucleic acid is one of a family of large molecules including DNA-deoxyribonucleic acid and RNA-ribonucleic acid), potassium, calcium, manganese, betaine, and iron.
7 Sweet potatoes
Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates (There are four major classes of biomolecules - carbohydrates, proteins, nucleotides, and lipids. Carbohydrates, or saccharides, are the most abundant of the four. Carbohydrates have several roles in living organisms, including energy transportation, as well as being structural components of plants and arthropods), vitamin C, vitamin B6, as well as carotene (the pink, yellow ones).
The researchers compared the nutritional value of sweet potatoes to other vegetables. The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein and complex carbohydrates were considered.
8 Wheat germ
Wheat germ is the part of wheat that germinates to grow into a plant - the embryo of the seed. Germ, along with bran, is commonly a by-product of the milling; when cereals are refined, the germ and bran are often milled out.
Wheat germ is high in several vital nutrients, such as vitamin E, folic acid (folate), thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essential fatty acids.
Wheat germ is also a good source of fiber.
9 Avocados
Many people avoid avocados because of its high fat content; they believe that avoiding all fats leads to better health and easier-to-control body weight - this is a myth. Approximately 75% of the calories in an avocado come from fat; mostly monosaturated fat.
Avocados are also very rich in B vitamins, as well as vitamin K and vitamin E and have a very high fiber content of 25% soluble and 75% insoluble fiber.
Studies have shown that regular avocado consumption lowers blood cholesterol levels.
Avocado extracts are currently being studied in the laboratory to see whether they might be useful for treating diabetes or hypertension.
According the Researchers found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the pre-cancerous cells.
Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols are recommended for their ability to help maintain healthy cholesterol levels. Avocados contain lutein and zeaxanthin, two phytochemicals that are essential to eye health. These two carotenoids act as antioxidants in the eye and can minimize the damage and reduce the risk of developing age-related macular degeneration (Macular degeneration is a major cause of partial-blindness among people aged 50 plus. Although the person's central vision is affected, there is usually enough peripheral vision to allow other activities of daily life).
Another benefit of foods with high levels of folate (Vitamin B9, more commonly known as folate or folic acid, is found in a wide range of foods including leafy green vegetables, cereals, meats and fruit) is a lowered risk of depression. Folate helps to prevent an excess of homocysteine forming in the body, which can block blood and other nutrients from reaching the brain.
10 Oatmeal
Concluding our list of top 10 healthy foods is oatmeal. Oatmeal is meal made from rolled or ground oats. In the United Kingdom and the Republic of Ireland, the term "porridge" or "porridge oats" are common terms for the breakfast cereal that is usually cooked.
Interest in oatmeal has increased considerably over the last twenty years because of its health benefits.
Studies have shown that if you eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they are too high, will drop, because of the cereal's soluble fiber content. When findings were published in the 1980s, an "oat bran craze" spread across the USA and Western Europe. The oats craze dropped off in the 1990s.
In 1997, the FDA (Food and Drug Administration) agreed that foods with high levels of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied with a low-fat diet. This was followed by another surge in oatmeal popularity.
Oats is rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose.
Oatmeal is very rich in B vitamins, omega-3 fatty acids, folate, and potassium. Coarse or steel-cut oats contain more fiber than instant varieties.
