What foods to eat to have healthier body and mind

Everyday life, eat following 12 kinds of top , to have healthier body and mind.

1.  Legumes

Part of the legume family, beans are one of the best vegetarian sources of complete protein. Beans are high in fibre and also full of iron and B vitamins. Eating a serving of beans, peas, or lentils four times a week can lower your risk of heart disease by 22 percent, and may also reduce your risk of breast cancer.  The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.

2.  Avocados

The belief that avoiding all fats leads to better health and easier-to-control body weight is a myth. Approximately 75% of the calories in an avocado come from fat; mostly monosaturated fat. Avocados are rich in healthy plant fats, fibre, and vitamins B, E and K, E. Studies indicate that avocados lower cholesterol, and might be useful for treating diabetes and high blood pressure. Avocados stop oral cancer cells, and even destroy some of the pre-cancerous cells. Try to eat an avo a day when they are in season.

3. Beetroot

Beetroot is very low in unsaturated fat and cholesterol, but high in dietary fibre. It is also a good source of vitamins A, B, and C, iron, folate, potassium, magnesium, phosphorus, beta-carotene, beta-cyanine, folic acid, and manganese. Beets are a wonderful tonic for the liver, works as a purifier for the blood, and can prevent various forms of cancer.

4. Blueberries and other red berries

Blueberries contain high amounts of antioxidants, fibre and phytonutrients which help prevent disease and keep the body working properly. According to a study carried out at Harvard Medical School, elderly people who eat plenty of blueberries (and strawberries) are less likely to suffer from cognitive decline, compared to other people of their age who do not. Blueberries guard against high blood pressure, and lower risk of artery hardening and intestinal diseases. They also help to strengthen bones and curb obesity. Other healthy berries include strawberries, raspberries and blackberries.

5. Broccoli

Like spinach, broccoli is high in fibre, calcium, potassium, folate and phytonutrients and is low in calories. Full of cancer-fighting phytonutrients, broccoli is a versatile vegetable that adds large servings of vitamins C and K, beta-carotene, and antioxidants to your diet. Eat broccoli a few times a week – raw or lightly steamed.

6. Dark leafy greens

Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person’s risk of developing type-2 diabetes. Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed or very lightly boiled. Spinach 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. Recent research found that, among cancer-fighting fruits and veggies, spinach is one of the most effective. Leafy greens are all extremely low in calories.

7. Organic coconut oil

This naturally occurring saturated plant fat found in coconut oil has some spectacular health benefits. Coconut oil promotes heart health, weight loss, immune system health, thyroid function and more. Coconut oil is also ideal for all types of cooking – due to its ability to resist mild heat-induced damage. So, whenever you need an oil to cook or bake with, try coconut oil instead of highly processed oils and trans-fat margarines.

8. Cocoa

It’s the cocoa in the chocolate that is a highly nutritious food. Cocoa reduces blood pressure and is rich in flavonoids – antioxidants shown to reduce “bad” LDL cholesterol and increase “good” HDL levels.  Dark chocolate contains four times the amount of cocoa than milk chocolate. Eat a couple of blocks of good quality dark chocolate every day.

9. Sweet potatoes

Sweet potatoes are rich in dietary fibre, beta-carotene, complex carbohydrates, vitamin C, vitamin B6, as well as carotene (the pink, yellow ones). The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein and complex carbohydrates were considered.

10. Oily fish

Examples of oily fish include salmon, trout, mackerel, herring, sardines and anchovies.  All contain vitamins A and D, and are rich in omega-3 fatty acids which provide benefits for the heart, the nervous system, inflammation and arthritis. Research indicates that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements.

11. Flaxseeds (linseeds)

Long used by athletes, flaxseeds are becoming more recognised as a healthy plant source of omega-3 fatty acids. A vegetarian alternative to fish oil, whole flaxseeds also provide protein and fibre.

12.  Tree nuts

Higher in calories than other healthy foods, nuts are a key source of healthy monounsaturated and polyunsaturated fat. Almonds are rich in fibre, magnesium, vitamin E, iron, calcium, fibre, riboflavin, and may also help maintain healthy cholesterol levels. Walnuts contain high levels of omega-3 fatty acids, which have also been shown to improve mood and fight cancer.

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