19 Feb Foods you should eat to stay healthy

appleAfter many analyses, negotiations and agreements, health experts have reduced the list of foods that are the healthiest and which you need to eat regularly if you wish to keep your health. There are many foods that may keep you healthy, and these are the ones you must not skip in order to keep your health on high level.
Lemon
took the lead on this list. The reason is primarily vitamin C, which increases the levels of good cholesterol and makes the bones stronger. It contains flavonoids that are excellent fighters against cancer cells and that soothe all inflammatory processes.
Broccoli
is vegetable extremely rich in vitamin C (it contains as much as two times more of it than lemon) and vitamin K. Broccoli is therefore important for bone health, and you will get most of it if you eat it fresh.
Dark chocolate
is also on the list. It is not food from nature, but it saves the heart and keeps the optimal blood pressure. It is rich in flavonoids and antioxidants that regulate the levels of good and bad
cholesterol. The key is that cocoa is rich in iron. So, we talk about dark chocolate, not any other.
Potatoes
are rich in folic acid, which is important for cell building and preventing DNA changes that can cause cancer. One red potato contains the same amount of folate as a cup of spinach or broccoli, as well
as vitamin A in eight times higher amount than your daily requirements. This vitamin is important for defense against ilness. Experts advise that the potatoes are eaten chilled, since this increases fat burning after a meal for 25%.

healthy-eating
Salmon
is extremely rich in omega-3 fatty acids that are essential for heart health, the fight against cancer and depression. It also contains niacin, which improves memory and fight against Alzheimer’s
disease. If you have an opportunity, eat wild salmon.
Walnut, hazelnut and almond
regulate sleep due to melatonin, but the key ingredient is omega-3 fatty
acids, masters of reducing cholesterol levels, in sun protection and mood improvement. It is advisable to eat a few of these fruits for dessert.

avocadoAvocado
should be on the menu in order to keep your heart healthy. Avocados lowers cholesterol, reduces the risk of heart disease and increases the absorption of beta carotene if it is an ingredient
of vegetable salad.
Garlic
is omnipotent – it protects the body from bacteria, prevents inflammation, lowers cholesterol, lowers blood pressure. Allicin is the main ingredient, and you will take the most of it if you eat fresh garlic. Cooking these foods causes loss of many nut ritious components.
Spinach
should not be skipped if you plan to stay healthy. Eat it fresh to get the maximum of it. Doctors claim that it is the most effective ingredient in fighting cancer cells due to antioxidants lutein and
zeaxanthin. If you do not like the taste of fresh spinach, mix it with carrot, banana and apple. Put everything into a blender, add ice and treat your self with a meal that is more than healthy.
Pulses
should be eaten four times a week in order to significantly reduce the chances of heart disease. Eat as darker varieties of beans, peas, lentils because they are 40 times richer in antioxidants.

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