What are the best foods for your health?
As you probably know, food can be very beneficial for your health.
Lemon, apple, cauliflower, grapes, watermelon, egg, almonds, mango, kiwi...
The following list consists of 29 foods with nutritional qualities extraordinary. They are all good for your health.
These foods, low in calories, can reduce the risk of disease such as cancer, diabetes, and heart disease.
In addition, they can limit the occurrence of many other diseases:prostate, arthritis, rheumatism...
In addition to a description for each super food , you will find a suggestion to easily accommodate them in your diet.
Here is the list of the best health foods in the world that you should know.
These are the healthiest foods for your health. Prefer them organic and consume them without moderation!
Nutritional qualities: fresh apricots contain beta-carotene which helps prevent free radical damage and protect the eyes.
The body also converts beta-carotene and vitamin A which helps prevent certain cancers, especially of the skin. An apricot contains 17 calories, 0 g fat 1 g fiber.
How to consume them: you can eat them dry. Fresh, choose them still firm:once they soften, they lose their nutrients.
Nutritional qualities: an avocado contains oleic acid, an unsaturated fat that helps lower cholesterol. It also helps raise HDL, you know, the "good cholesterol".
It is also a good dose of fiber. Half an avocado has 81 calories, 8g fat and 3g fiber.
How to consume them: try putting a few slices of avocado in your next burger, instead of mayonnaise.
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Nutritional qualities: they contain ellagic acid (antioxidant) which restricts the growth of cancer cells.
These berries are also high in vitamin C and are high in fiber, which helps prevent cholesterol and heart disease.
A cup of raspberries is only 60 calories, 1 g of fat and 8 g of fibre.
How to consume them: mix them with your low-fat yoghurt, muesli or any other fiber-rich food.
Nutritional qualities: they stop aging, keep your mind sharp and dynamic. If you need to add just one food to your diet, choose blueberries.
Blueberries have recently been found to be one of the most effective foods on sale in supermarkets for fighting aging.
Even the scientists who study them are totally impressed by its benefits!
Nutritional qualities: vitamin C is present in large quantities with 117 mg in half a melon, almost twice the recommended daily dose. It also contains beta-carotene.
These are two powerful antioxidants that help protect cells against free radical damage. In addition, half a melon has 853 mg of potassium.
It is almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1g fat and 2g fiber.
How to consume it: cut it into cubes and freeze it for this winter. You can also consume it in a frozen smoothie.
Nutritional qualities: cranberry juice helps fight bladder infections by preventing harmful bacteria from growing there.
A cup of cranberry juice contains 144 calories, 0 g fat and 0 g fiber.
How to consume it: buy a hundred berries and make a concentrated juice out of them. You can use it as a sugar-free "syrup" to flavor your water.
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Nutritional qualities: they contain lycopene, one of the strongest carotenoids that acts as an antioxidant.
Research shows that tomatoes can reduce the risk of bladder, stomach and colon cancer by half...
If consumed daily.
A tomato is 26 calories, 0 g fat and 1 g fiber.
How to consume them: drizzle the slices of fresh tomatoes with olive oil.
Why olive oil? Because lycopene is best absorbed when consumed with some fat.
Nutritional qualities: these small fruits are an excellent source of iron, which promotes the transport of oxygen in the blood.
Many women lack iron due to their periods.
Raisins can therefore help them not to have a deficiency. Half a cup of raisins is 218 calories, 0g fat and 3g fiber.
How to consume them: add raisins to your morning muesli or bran cereal — ladies, think about it, especially on certain days of the month;-)
Nutritional qualities: it is a good source of potassium and fibre. Figs also contain vitamin B6, which promotes the production of mood-boosting serotonin.
It also reduces cholesterol and prevents water retention.
The pill depletes stores of vitamin B6, so if you use this method of birth control, be sure to consume enough to replenish your stores.
A fig has 37 to 48 calories, 0 g fat and 2 g fiber.
How to consume them: fresh figs are delicious simmered with pork tenderloin. Dried figs are perfect for a snack after sports, for example.
Nutritional qualities: They contain limonene, furocoumarins and vitamin C, which help prevent cancer.
A lemon is 2 calories, 0g fat and 0g fiber.
How to consume them: buy a few lemons and limes and squeeze them on salads, fish, beans and vegetables. It is ideal for cooking without fat but full of flavors.
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Nutritional qualities: quercetin, contained in the onion, is one of the most powerful flavonoids (natural plant antioxidant).
Studies show that it helps protect against cancer. A cup of chopped onions contains 61 calories, 0g fat and 3g fiber.
How to consume them: chop onions to enhance your dishes and give a phyto-nutrient boost.
If you hate crying while peeling them, roast them with a little olive oil and serve them with rice or vegetables.
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Nutritional qualities: these bizarre vegetables contain silymarin, an antioxidant that helps prevent skin cancer.
Its fibers help control cholesterol. A medium artichoke contains 60 calories, 0 g fat and 7 g fiber.
How to consume them: steam them for 30 to 40 minutes. Squeeze the juice of a lemon over it, then eat the leaves.
Don't forget to use your teeth to scrape off the flavorful skin and eat the heart which is the best part!
Nutritional qualities: ginger contains gingerol which helps reduce nausea.
Other components may help ward off migraines and arthritis pain by blocking substances that cause inflammation.
A teaspoon of fresh ginger root has only 1 calorie, 0 g fat and 0 g fiber.
How to consume it: peel the brown hard skin, then slice it or grill it in a chicken stir-fry for example.
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Nutritional qualities: they contain indole-3-carbinol and sulforaphane which protect against breast cancer.
Broccoli also has plenty of vitamin C and beta-carotene. A cup of mashed broccoli has 25 calories, 0g fat and 3g fiber.
How to consume them: do not overcook broccoli to preserve its phyto-nutrients.
Instead, put it in the microwave or even better steam it. Squeeze a lemon over it to boost the taste and add vitamin C!
Nutritional qualities: they contain lutein and zeaxanthin, which help ward off macular degeneration, a major cause of blindness in the elderly.
Plus, studies show they can help reverse some signs of aging. A cup of spinach has 7 calories, 0g fat and 1g fiber.
How to consume them: add spinach leaves to a salad. Or sauté them with a little olive oil and garlic.
Nutritional qualities: some research suggests it may help prevent breast tumors.
Double advantage against breast cancer:its other components would help to raise estrogen levels. A cup of cooked cabbage has 20 calories, 0g fat and 3g fiber.
One cup will also give you 158mg of calcium (16% of your daily recommended intake) to help fight osteoporosis.
How to consume it: you can buy Chinese cabbage at your grocery store or at an Asian market.
Slice vegetables and juicy white stems, then sauté like spinach or sauté just before serving.
Nutritional qualities: they have huge amounts of vitamin C and beta-carotene which help protect against endometrial cancer.
One cup (cooked squash) has 80 calories, 1g fat and 6g fiber.
How to consume it: cut it in half, remove the seeds and bake it in the oven until it softens. Then sprinkle it with cinnamon.
Nutritional qualities: phenethyl isothiocyanate, combined with beta-carotene and vitamins C and E may suppress cancer cells.
A cup of arugula has about 4 calories, 0g fat and 1g fiber.
How to consume them: these leafy greens should not be cooked. Instead, use them to garnish a sandwich or to add a peppery flavor to a salad.
Nutritional qualities: the sulfur compounds that give garlic its pungent taste lower "bad cholesterol", lower blood pressure and even reduce the risk of stomach and colon cancer.
One clove has 4 calories, 0g fat and 0g fiber.
How to consume it: bake the whole head in the oven for 15 to 20 min, until it softens then spread it on bread like butter.
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Nutritional qualities: half a cup of cooked quinoa contains 5g of protein, far more than any other seed.
It also contains iron, riboflavin and magnesium. A half cup has 318 calories, 5g of fat and 5g of fiber.
How to consume it: add quinoa to your soup for protein. Remember to rinse it first otherwise it may taste bitter.
Nutritional qualities: one tablespoon of wheat germ gives you about 7% of your daily magnesium.
This helps prevent muscle cramps. It is also a good source of vitamin E.
A tablespoon of wheat germ is 27 calories, 1 g of fat and 1 g of fibre.
How to consume them: sprinkle wheat germ directly on your yogurt, fruit or cereal.
Nutritional qualities: they contain isoflavones, which can inhibit hormone-dependent breast cancers.
They also contain heart-healthy fiber and an impressive amount of protein with 8g per half cup.
Half a cup of cooked lentils has 115 calories, 0g fat and 8g fiber.
How to consume them: Lentils keep very well. You can buy them canned, dried or already in soup.
Take them in your lunch at noon because it's a good dose of easily transportable protein!
Nutritional qualities: studies show that peanuts can reduce the risk of heart disease by more than 20%.
They contain mostly unsaturated "good" fats.
30 g of peanuts is:66 calories, 14 g of fat and 2 g of fibre.
How to consume them: keep a pack in your school bag, gym bag or purse for a high-protein snack or nibble that will keep you satisfied until dinner.
Do not hesitate to cook them:cut a few into a stir-fry of chicken or pork with Thai accents.
Nutritional qualities: half a cup of kidney beans contains more than 25% of your daily vitamin B9 needs.
This helps protect against heart disease and reduces the risk of birth defects.
Half a cup of canned kidney beans has 103 calories, 1g fat and 6g fiber.
How to consume them: drain the beans from a can, rinse them and put them in a dish of vegetarian chili.
Nutritional qualities: the bacteria in yogurt fight intestinal infections and the calcium strengthens the bones.
A classic yogurt has about 80 calories, 2 g fat, 0 g fiber.
How to consume it: preferably choose a natural yoghurt and mix your own fruits in it.
This helps not to increase sugar and calorie levels. If you're lactose intolerant, don't panic, yogurt shouldn't upset your tummy.
Nutritional qualities: it contains vitamins B2, important for good vision. Combined with vitamin A, they can help treat eczema and allergies.
Plus, it contains calcium and vitamin D. One cup has 86 calories, 0g fat and 0g fiber.
How to consume it: if you are used to consuming whole milk, do not switch to skimmed directly.
Mix the two first. In a week or two, you will be used to it and can adopt skimmed milk for good!
Nutritional qualities: vitamin B12 supports nerve functions in the brain.
It also provides iron, magnesium and potassium which are difficult to find in food.
100 g of shellfish contain 126 to 146 calories, 2 to 4 g of fat and 0 g of fibre.
How to consume them: cook them in a tomato-based broth (low in fat). It's called Manhattan clam chowder.
Nutritional qualities: cold-water fish like salmon, mackerel and tuna are the best sources of omega-3s and fatty acids.
They reduce the risk of heart disease.
A 100g serving (cooked) has 127 calories, 4g fat, 0g fibre.
How to consume it: brush the fillets with a soy-sauce ginger marinade. You can also grill it until the fish flakes easily with a fork.
Nutritional qualities: it is an excellent source of vitamin B12 and zinc which stimulate the immune system.
A 100g serving contains nearly 84 calories, 1g fat, 0g fiber.
How to consume it: the "stick crab" is generally made from fish waste:avoid it! Buy a can of crab instead to make your savory cakes.
