Top Healthiest Foods

According to the experts, spinach is an easily digestible food which should be part of our menus at least once a week. It is a rich source of folic acid, and B vitamins, important for metabolism and the nervous system. It contains a great amount of vitamin C which strengthens immunity and helps iron absorption. Vitamin K – very important for bone health is also one of its main ingredients. Besides vitamins, spinach is rich in minerals: potassium which stimulates secretion of water; magnesium-which helps prevent heart and blood vessel diseases; calcium-important for growing healthy bones and teeth; iron, phosphorus, manganese, copper, zinc and iodine. Due to the high content of fiber, spinach is ideal food for weight loss. Powerful antioxidants help in strengthening the immune system and preserving eyes’ health, while vitamin E helps preserving brain functions.

Blueberries, raspberries, blackberries, wild strawberries, currants and cranberries are not only very tasty and refreshing, but are also an excellent source of natural vitamins, minerals and enzymes. They contain phenols, particularly flavonoids, which have strong antioxidant properties, so they are good for strengthening the immune system in anemia and weariness and alleviating various allergic and inflammatory symptoms. Berries reduce the risk of formation of some cancers: stomach, esophagus, colon and lung. Considering the fact that they are low caloric and contain ingredients that improve metabolism, they should be used for weight reduction. For the best effects berries should be eaten fresh and without the addition of sugar.

Blueberries, raspberries, blackberries, wild strawberries, currants and cranberries are not only very tasty and refreshing, but are also an excellent source of natural vitamins, minerals and enzymes. They contain phenols, particularly flavonoids, which have strong antioxidant properties, so they are good for strengthening the immune system in anemia and weariness and alleviating various allergic and inflammatory symptoms. Berries reduce the risk of formation of some cancers: stomach, esophagus, colon and lung. Considering the fact that they are low caloric and contain ingredients that improve metabolism, they should be used for weight reduction. For the best effects berries should be eaten fresh and without the addition of sugar.

Two tablespoons of nuts per day are recommended by the experts. Why? Nuts are rich in fats - a great source of important omega-3 acids. In addition, nuts are an excellent source of manganese, copper and folates, magnesium and phosphorus. Nut kernels contain a lot of zinc, iron, calcium and selenium, iodine and some sodium. As for vitamins, nuts are good sources of vitamin B6, B1, B3 , B2 and E. Regular consuming lowers the level of cholesterol in blood, helps preventing diabetes and improves cardiovascular health. It also prevents creation of gallstones.

Yoghurt is one of the most popular diary products. Yogurt is rich in proteins, calcium, vitamin B2 and vitamin B12. It strengthens the immune system, body's resistance to the flu, fever and other contagious respiratory diseases. Consuming yogurt is recommended in general exhaustion, anemia, in the case of liver, kidney and heart diseases, and in gastric ulcer cases. Also, yogurt is used in medicine, to prevent diarrhea caused by antibiotics and to treat problems of the digestive system.

Lentils is a legume of high biological and nutritional value. Due to the presence of fiber, carbohydrates from the lentils are slowly released into the blood which gives us a prolonged feeling of fullness. Fibers also contribute lowering of cholesterol and blood sugar, and metabolism improvement. Lentils is a rich source of magnesium, amino acid tryptophan, iron, phosphorus, B complex vitamins, beta-carotene, and it also contains potassium, calcium, zinc and copper. It can be prepared in soups, stews and salads, and it beautifully combines with cereals.

Apart from its excellent, refreshing flavor, tomato has mush more to offer. It abounds in variety of valuable nutrients and phytochemicals, and hence has an important place in the diet used to prevent heart disease and cancer. Regardless of whether it is raw, a soup or a sauce shape, high intake of tomatoes is a great step toward better health. One of its crucial ingredients is lycopene - a carotenoid that has an important role in the fight against prostate, breast, endometrial and lung cancer. Besides lypocene, it is rich in vitamin A and C known for their antioxidant properties, and it is very rich in fibers that have a favorable effect on lowering cholesterol and blood sugar. Also, tomato is the source of biotin, a vitamin responsible for energy production, healthy skin and the function of nervous system.

Garlic has long been known as a powerful natural medicine widely available. Its healing effects are known to people since ancient times and today they are scientifically proven. It lowers cholesterol concentration by inhibiting its production in the liver, it kills viruses that cause influenza and cold, as well as bacteria, fungi and parasites, so it acts as a powerful antibiotic. Garlic is significant in the fight against cancer, because it increases the power of T-lymphocytes and macrophages. High content of adenosine contributes lowering blood pressure, and contributes to the preservation of the heart and blood vessels. In addition to the effects on the health of the body, garlic has positive effects on the psyche - people who eat it feel less tired, tense, irritable and anxious.

Broccoli has become very popular recently. Its nutritious and healing value has made it an inevitable cure for diseases caused by modern lifestyle. It looks like dark green cauliflower, and it contains: fiber, Vitamin C, Vitamin A, potassium, calcium, lutein, magnesium, sulphoraphan, carbohydrates, folic acid and phosphorus. Broccoli is full of healthy substances and it is a strong antioxidant. It is proven to help in treatment of many diseases, e.g. : stroke, allergies, anemia, cancer , cold, impotence, heart and teeth diseases... It also plays an important role of a cleaner of the organism from harmful substances which are the consequences of poor diet, radiation, and polluted environment.

Olive oil has been used as an addition to food, as a cure and even a beauty product for centuries. Healing properties of olive oil come primarily from its high content of monounsaturated fatty acids, antioxidants and vitamins A, D, E and K.. People who regularly use olive oil in their nutrition have less chance to suffer from cardiovascular diseases, stroke, and malignant diseases of the digestive tract, which was shown in epidemiological studies. It is also used as an important ingredient of cosmetics products for sun protection, dry skin care, and recovering of burns and scars.