These 10 superfoods are proven, expert-beloved disease fighters and energy boosters. Add them to your meals and get on the fast track to a super-healthy body.
1. Lemons
– Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase “good” HDL cholesterol levels and strengthen bones.
– Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
2. Broccoli
– One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients.
– The same serving also helps stave off numerous cancers.
3. Dark Chocolate
– Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.
– Cocoa powder is rich in flavonoids, antioxidants shown to reduce “bad” LDL cholesterol and increase “good” HDL levels.
4. Potatoes
– One red potato contains 66 micrograms of cell-building folate — about the same amount found in one cup of spinach or broccoli.
– One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.
5. Salmon
– A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.
– A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss.
6. Walnuts
– Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.
– Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don’t skip the SPF!).
7. Avocados
– Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.
– One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.
8. Garlic
– Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.
– Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.
9. Spinach
– Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.
– Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.
10. Beans
– Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.
– That same habit may also reduce your risk of breast cancer.
via fitnessmagazine.com