15 of the healthiest foods that you can add to your diet

homepageDietNutrition2012 We present a list of 15 healthy foods that should be present in the menu of every person: 1.Beans Beans_

Whether you eat meat or you are an vegetarian, beans is the one of the main sources of protein.

Beans is a great source of fiber , iron, calcium , magnesium, B vitamins and antioxidants.

2.Garlic
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This cousin of the onion,enhances immunity and improves health.Garlic is controlling infections caused by bacteria, viruses, fungi , yeasts, and reduces the risk of many types of cancer.

3.Artichoke

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Artichokes are a good source of vitamin C and K ,folic acid and manganese. The leaves of artichokes contain antioxidants like: Rutin ,Gallic Acid, Quercetin and Anthocyanins.

4.Seeds

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Chia , hemp and flax  seeds are an important part of the eating menu especially if you do not eat fish.They are an excellent source of Omega - 3 and they are a good for the hart health.They increase the  brain activity , they help whit cholesterol levels, strengthen bones and help with high blood pressure.

5.Pomegranate

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Pomegranate helps a lot in the fight against free radicals , balances cholesterol levels and improve heart health.

6.Salmon

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This tasty fish is a rich source of vitamin D, especially during the winter when sun hours are not so much.

7.Sweet potato

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Sweet potatoes are rich whit vitamins A and C and minerals.

8.Dates

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Dates are sweet and full of fiber. They have a potent antimicrobial activity , reduce cholesterol levels and improve the functioning of the cardiovascular system .

9.Green tea

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Green tea has a refreshing effect like caffeine , which , however, is lasting longer. The combination of green tea and coconut or almond milk will make you unstoppable during the day.

10.Bananas

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Bananas are an excellent source of potassium , fiber, magnesium and vitamin B6 .

11.Dandelion(rucola,rocket)

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Contain large amounts of vitamin K , vitamin A , and essential minerals such as iron, potassium , magnesium and calcium.

12. Avocado

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Avocados have a great nutritional value. It contains more than a dozen vitamins and minerals.Half of an average size avocado contains approximately 140 calories and can easily fit in each diet .

13.Almonds

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Almonds are lowering  the level of cholesterol and are a rich source of proteins. In addition, they contain lots of fiber and vitamin E to fight free radicals and strengthen the skin, nails and hair. Almonds contain calcium , phosphorus and magnesium.

14.Red grapes

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Red grapes is one of the richest sources of two types of beta- carotene - Lutein and Zeaxanthin.

They maintain eye health . Slows down  muscular degeneration , caused by age and assist in mental abnormalities related to aging. Lutein and zeaxanthin are found more in egg yolk , peas, corn , peppers, pumpkin , spinach, broccoli , etc.

15.Apples

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Apples are sweet , juicy and they clean the teeth . Provide plenty of fiber , vitamins C and B. Apples are a source of complex carbohydrates that stabilize blood sugar levels , making them ideal for diabetics.

 

 

 
 

 

 
 

 

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