The best and easiest way to take charge of your health and a powerful way to get a surge of extra energy is by making changes to your diet.
There are countless other health benefits that come from being more conscious of the foods you intake daily as well.
From being protected from heart disease and preventing cancer, your diet is by far the most important aspect of your overall health.
The key factor to keep in mind is that having a balanced diet with Healthy Food is the “magic sauce” so to speak.
you don’t want to just focus on one specified food when aiming for a healthier diet and lifestyle, so here are my top ten recommendations for the top ten healthiest foods on the planet:
One of the best things about beans and what makes them so good for your health is the soluble fiber they contain, because it soaks up the cholesterol.
This literally helps your body dispose of it preventing it from sticking to your artery walls.
Diets that have high amounts soluble fiber can reduce your cholesterol by up to ten to fifteen percent.
Alongside the proteins inside of beans, another awesome benefit soluble fiber does for your body is that it’s very beneficial for your blood sugar. So keep that in mind.
You can also lower your blood pressure with the magnesium beans contain because they help relax your body’s arteries.
Its common knowledge amongst nutritionist that beans are the top antioxidant.
Whether its canned, frozen or fresh, you can always find this nutrient green superfood.
Here are just a few of the vitamins & minerals you can expect to benefit from eating spinach making it one of the healthiest foods on the planet:
- Vitamin A
- Vitamin C
Studies also show that your immune system can be significantly boosted from the plant’s compounds
Different age-related vision diseases like night blindness, certain cancers, and macular degeneration can be help be protected against from the carotenoids that are found in spinach, such as the beat carotene, zeaxanthin and lutein
Another cool thing about spinach is the fact its flavorless and healthy, so you can add it to any of your favorite smoothies and you won’t be able to taste it!
Heres a nutritious recipe for a smoothie that includes spinach:
1 cup spinach,
1 cup grated carrots,
1 cup apple juice,
You will not be sorry! 🙂
Salmon has been proven to help prevent heart attacks, your blood less likely to form clots because of Salmon’s key ingredient: Omega-3
Here are some of the amazing benefits to Omega 3:
- Prevents Irregular Heart Beat
- Prevents Sudden Cardiac Death
- Helps decrease Triglyceride Levels
- Helps decrease of growth of artery-clogging plaques
- Helps lower blood pressure
- Helps reduce the risk of stroke
Salmon is also a GREAT source of protein, low in saturated and cholesterol.
You can only win with Salmon! 😉
Everything from breast cancer to lung cancer to stomach and colon diseases could literally be prevented by simply eating more broccoli.
Due to the sulfur compounds such as sulforaphane that broccoli contains, you can put broccoli in your top five foods to add to your diet for fighting cancer, and you can actually smell the aroma of these compounds as you’re cooking the broccoli.
What these compounds do, is they flag our genes to help boost the enzymes involves and in turn it detoxifies potential cancer-causing compounds.
Ulcers can also be prevented by adding more broccoli to your diet because, the sulforaphane has consistently been shown through numerous studies to destroy the bacteria involved that cause ulcers.
Brocolli also contains calcium and potassium which ultimately helps strengthen your bones and improve your overall blood pressure.
Not only that, but you can find that broccoli has beta-carotene and vitamin-c which comes with a whole host of benefits including protection for your eyes against cataracts.
You can also be rest assured to keep a long-lived good memory because those same chemicals in broccoli help prevent the cells in your brain from free radicals which robs your memory.
Believe it or not, blueberries help prevent diseases & keep the body functioning properly because of the phytonutrients they contain.
Research also shows that eating blueberries well into old age are less likely to suffer from cognitive disease such as amnesia.
Blueberries also contain bioactive compounds such anthocyanins which reduce the risk of high blood pressure through regular intake.
You can also expect to get a lot of fiber & antioxidants & its also been shown to curb obesity.
A lot of people use Avocados as a healthy substitute in most recipes that need oils or butter.
Here are just a few of the healthy nutrients you can expect to find by eating avocados:
- Vitamin B
- Vitamin K
- Vitamin E
- Folic Acid
Studies have consistently proven that Avocados can improve the heart & overall vascular functions due to potassium, and healthy monosaturated fats.
Simply by eating Avocados regularly, you can help significantly lower blood pressure levels.
Also, the potassium inside of Avocados can contribute to maintaining a healthy & balanced potassium to sodium ratio.
Heres a quick snapshot of the nutrients you find in Garlic:
- Vitamins B6
- Vitamin C
These nutrients and compounds such as allicin also been shown to not only prevent hypertension but also lower cholesterol levels as well.
Garlic has been known to be a great substitute for salt to avoid high blood pressure levels.
This power food has been used to fight diseases for a very long time, in fact, it can slow growth of bacteria which includes E-coli
You can also improve your thyroid and stimulate healthy bones from the nutrients stated above.
Garlic has a commonly known therapeutic aroma mainly when its crushed & this produces Sulfur-containing compounds known as allicin
Just be sure to not overcook garlic because you’ll lose the necessary nutrients needed. So just make sure it isn’t expressed to high heat over ten minutes.
8. Sweet Potatoes
Did you know that you can slow the aging process just by eating sweet potatoes
Sweet potatoes contain high levels of antioxidants such as beta-carotene, & you’ll typically find these in the deep orange-yellow colored ones.
Sweet potatoes that have antioxidants like beta-carotene turns into Vitamin A in your system. This has been proven to slow your aging process & help prevent certain types of cancers.
This is also a low-calorie vegetable, in fact, theres only 81 calories in one half of one large sweet potato.
Here is a list of some of the nutrients you can expect to find in Sweet Potatoes
- Vitamin B6
- Vitamin C
- Vitamin A
Apples are a great source of Vitamin C & Soluble Fiber.
Soluble fiber is known for helping to lower the cholesterol & glucose levels in our bodies.
The Vitamin C in Apples help with absorption of much needed Iron our body requires.
The Vitamin also helps maintain clear blood vessels & capillaries. you can also benefit from the important connective tissue collagen formation.
The Vitamin C in Apples fights the free radicals which are created inside our bodies.
This helps prevent diseases as well as slow the aging process.
10. Dark Chocolate
Dark chocolate is a pretty underrated unspoken’ health food, but research shows that compared to most fruit juices, dark chocolate actually has more antioxidants gram for gram.
Heres a list of some o the benefits you can expect to find from the antiodants found in Dark Chocolates:
Slows Oxidation of LDL Cholesterol (& this helps prevent it from sticking to the artery walls)
Help prevent Diabetes (by lowering insulin resistance)
Improve blood pressure
Prevention of blood clots
If you take the time to eat about 45 grams or 1.5 ounces a day, studies have shown that this can prevent heart attack.
Another awesome thing about Dark Chocolate is that has a ton of flavonoids which helps prevent disease. & Dark Chocolate contains the most Flavanoids over any other food!