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.


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.



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.



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.



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



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

7.Sweet potato


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



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


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.



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



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

12. Avocado


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 .




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


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.



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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