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Here we have uploaded a list of top health foods which are tasty, nutritious and healthy for you. These foods help you maintain healthy body weight, improve your overall mood, and reduce the risk of developing diseases. These healthy foods are: - Excellent source of fiber, vitamins, minerals and other nutrients. - High in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene. - Help reduce risk of heart disease and such other health related issues. Apples: Apples are an excellent source of antioxidants, which group together free radicals. Free radicals help in damaging those substances in your body which are prone to the aging process and diseases. The polyphenols in apples extend lifespans. It is also found that older women who eat apples daily experience a 23 percent drop in levels of bad cholesterol (LDL) and a 4% increase in good cholesterol (HDL) after just six months. Almonds: Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. Almonds are said to maintain the healthy cholesterol levels. Almonds are said to contain more fiber than any other tree nut. Broccoli: Broccoli is rich in fiber, calcium, potassium, folate and phytonutrients. Phytonutrients prevent the risk of heart disease, diabetes and some cancers. This food also contains vitamin C, as well as beta-carotene, an antioxidant. According to the research, the 100 gram serving of broccoli help you provide with 150 percent of the recommended daily intake of vitamin C. Blueberries: Blueberries are rich in fiber, antioxidants and phytonutrients. Phytonutrients are natural chemicals found in plants. They help prevent disease and keep the body function properly. Blueberries help you prevent suffer from cognitive decline. Blueberries help in curbing obesity and reduce the development of fat cells. Oily Fish: The oily fish are of many types which may include salmon, trout, mackerel, herring, sardines and anchovies. Their lean fillets contain up to 30% oil, specifically, omega-3 fatty acids. The oils included help offer you with benefits for the heart, as well as the nervous system. They help patients with inflammatory conditions, such as arthritis. Oily fish also contain vitamins A and D. Leafy green Vegetables: The dark-leafy vegetables, such as spinach or cabbage help you prevent the risk of diabetes type 2. Spinach, is very rich in antioxidants. Plus It is a good source of vitamins A, B6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron. Sweet potatoes: Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B6, as well as carotene . They are extremely rich in vitamins A and C, iron, calcium, protein and complex carbohydrates.
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Pečurke Ukusna mesnata namirnica koja može biti izvrsna niskokalorična zamjena za crveno meso. Pečurke regulišu nivo estrogena kod žena i štite od raka dojke. Ječam Žitarica bogata vlaknima i pravi borac protiv povišenog holesterola i vrlo korisna za regulaciju probave. Orasi Nevjerovatna namirnica bogata omega 3 masnim kiselinama koje snižavaju loš i regulišu dobar holesterol. Integralna tjestenina Najzdraviji oblik tjestenine koji sadrži tri puta više vlakana od bilo koje druge. Žitarice od cijelog zrna vrlo su zdrave za vaš organizam i probavu. Puter od kikirikija ili badema Ove proteinom bogate namirnice sadrže mononezasićene (oleinske) masne kiseline koje su vrlo dobre za srce. Puter možete i sami napraviti. Kinoa Kinoa nije žitarica već sjemenka biljke koja je srodna spanaću. Bogata je bjelančevinama, aminokiselinama, neprobavljivim vlaknima, fosforom, magnezijumom i gvožđem i pruža tijelu energiju. Obrano mlijeko Obrano mlijeko sadrži 9 esencijalnih nutrijenata među kojima je kalcijum, B vitamin koji je dobar za neurološku funkciju i D vitamin koji je borac protiv raka. Borovnica Ovo super voće bogato je vlaknima, izvrstan je antioksidant i izuzetno koristan za jačanje krvnih sudova. Borovnice su i odličan izvor vitamina C, bioflavonoida, folne kiseline, kalijuma, kalcijuma i gvožđa. Bulgur Bulgur je napola skuvana, osušena i zdrobljena pšenica bogata gvožđem, fosforom, cinkom, manganom, selenom, magnezijumom i B vitaminom. Izuzetno je blagotvoran za probavni sistem, a pomaže i kod zatvora, divertikuloze debelog crijeva, srčanih bolesti i raka. Sočivo Sočivo se ubraja u grupu zrnastih mahunarki. Ne sadrži zasićene masnoće, kao ni štetni holesterol, a izvanredan je izvor topivih i netopivih vlakana. Poznato je kao energetski vrijedna namirnica zbog visoke koncentracije B vitamina i velikih količina ugljenih-hidrata. Preuzeto sa: avaz.ba