According to various surveys and sources in North America and Western Europe identified the following ten foods that are delicious, nutritious and reduce the risk of disease. According to the MNT to such products include apples, almonds, broccoli, blueberries, oily fish, leafy green vegetables, sweet potatoes, avocado, oatmeal, wheat germ.
Apples are a powerful source of antioxidants, which fight free radicals in the body that cause unwanted changes and participate in the process of aging and some diseases.
Animal studies have shown that the antioxidants found in apples (polyphenols) can increase life expectancy. In tests on fruit flies-Drosophila found that polyphenols also help them to maintain their ability to walk, climb and move. Another study showed that in adult women, whose daily diet regularly were apples on 13 -22 percent decreased risk of cardiovascular disease.ALMONDS
Almonds are rich in nutrients, vitamins, trace elements (iron, calcium, vitamin E, fiber, Riboflavin, magnesium). Helps to maintain normal cholesterol levels. If the almonds are included in a balanced diet, unsaturated fatty acids, which contains more than 90 percent support the cardioprotective effect of walnut. The benefits of almond says the large amount of fiber.BROCCOLI
Cabbage is rich in fiber, folic acid, potassium, calcium and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes and some forms of cancer. Broccoli also contains beta-carotene, an antioxidant, and vitamin C. by prolonged boiling broccoli, destroyed a large part of the nutrients. If the enzyme myrosinase is not destroyed by cooking broccoli, you can reduce the risk of cancer. The best way to cook broccoli and save myrosinase cook for a short time, eaten raw, if you cast a long heat treatment, lost the positive effect of vegetable, so say researchers from the University of Illinois. The researchers note that adding broccoli for lunch can double antitumor properties. Another ingredient, sulforphane, which exists in broccoli has anti-cancer and anti-inflammatory properties. However, when the heat can break down the majority of the useful components of broccoli.BLUEBERRIES
Blueberries are rich in phytonutrients, antioxidants and fiber. According to a study conducted at Harvard medical school, older people who eat a lot of blueberries and strawberries, suffer less from the decline of cognitive functions in comparison with other people of their age. In another study, conducted by researchers from the University of Texas women blueberries helped in the fight against obesity. Polyphenols, which are abundant in berries, reduced the development of fat cells (lipogenesis) and caused the collapse of lipids and fats (lipolysis). Blueberries may help in weight control. Regular consumption of blueberries may reduce the risk of hypertension (high blood pressure) 10% say scientists from East Anglia University, England, Harvard University, USA in the American journal of Nutrition. The fruit was also associated with stronger bones in animal study. FISH
Fatty fish - salmon, trout, mackerel, herring, sardines and anchovy, fillet contains up to 30 percent fat, in particular, omega-3 fatty acids. These fats are known to protect the heart and nervous system. Fatty fish has anti-inflammatory action and helps in case of such conditions as arthritis. This fish contains vitamins a and D. Scientists from the University of California found that the development of prostate cancer slowed by eating fish containing a lot of fat.Leafy green vegetables
Studies have shown that eating dark leafy vegetables, such as spinach or cabbage can significantly reduce the risk of developing type 2 diabetes. Researchers from the University of Leicester in England, said that the effect of dark green vegetables on human health, needs to be explored further after they have collected data from six studies. Spinach, for example, is very rich in antioxidants, especially when it is raw, stewed or very poorly cooked. This 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. When boiling the spinach loses nutrients.Sweet potatoes
Potatoes are rich in fiber, beta-carotene, complex carbohydrates, vitamin C, vitamin B6 , and carotene (pink and yellow potatoes). Sweet potato ranks first in the presence of vitamins a and C, iron, calcium, protein and complex carbohydrates, potatoes are rich in fiber.Wheat germ
The germ and bran, is usually a byproduct of the milling industry. The high content of several vital nutrients, such as vitamin E, folic acid, thiamine, zinc, magnesium, phosphorus, and fatty alcohols and fatty acids - are a good source of fiber.
Many people avoid Avocados because of the high fat content, believing that this will help to control body weight is a myth. Avocado does not increase body mass and calories. In the fetus at 35 percent more potassium than bananas. Avocado is rich in b vitamins and vitamin K and vitamin E. Avocado contains up to 25 percent soluble and 75% insoluble fiber. Studies have shown that regular consumption of avocados lowers cholesterol in the blood. Avocado as the substance being examined in the laboratory to ensure that they can be useful for the treatment of diabetes or hypertension. Researchers from Ohio state University found that nutrients taken from avocado, stopped the growth of cancer cells of the oral cavity, and even destroyed some of precancerous cells.OATMEAL, ground oats, or rolled oats.
Interest in the oatmeal has increased significantly over the past twenty years, as identified beneficial health properties. Studies have shown that if you daily eat a bowl of oatmeal, your level of cholesterol in the blood, especially if it is too high, will decrease. In 1997, the FDA agreed that products with oatmeal or oat bran can include data on the labels about the benefits for the cardiovascular system, if accompanied by low-fat. This was followed by another surge in popularity on the oatmeal.
Oats are rich in complex carbohydrates and soluble fiber, which helps slow digestion and stabilize glucose levels in the blood. Oatmeal is rich in b vitamins, omega-3 fatty acids, folic acid, potassium and coarse fiber.In the modern world, the first place of disease is disease of the cardiovascular system, then cancer, endocrine disease. Therefore, an interest in the proper foods in the diet becomes important for maintaining their own health, the opportunity to extend his life, preservation of working capacity on a long summer.