Top 10 Healthiest Foods
Blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. Fresh berries carry small amount of vitamin-C, vitamin-A, and vitamin-E. Altogether, these vitamins work as potent antioxidants, which help limit free radical mediated injury to the body. The berries also carry a small amount of B-complex group of vitamins such as niacin, pyridoxine, folates, and pantothenic acid. These vitamins are acting as co-factors that help in the metabolism of carbohydrates, protein, and fats.
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron and potassium. It is also a decent source of fiber, and higher in protein than most other vegetables. Broccoli also contains lutein, zeaxanthin and beta-carotene, which may all contribute to better eye health.
Nuts are rich source of vitamins, and minerals and packed with numerous health promoting phytochemicals. They contain many beneficial plant compounds, including powerful antioxidants like resveratrol, catechin, kaempferol and quercetin. The nuts are also an excellent source of vitamin E, which is a powerful lipid soluble antioxidant. These nuts are also packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Many of the antioxidants in almonds are concentrated in the skin. Therefore, you should eat the whole nut to maximize the health benefits.
Apples are high in dietary fiber, vitamin C and various antioxidants and flavonoids. They are a good source of several antioxidants, including quercetin, catechin, and chlorogenic acid. These plant compounds are responsible for many of the health benefits of apples. Regular consumption of apples may improve heart health, and cut the risk of cancer and diabetes. They may also be useful as part of a weight lss diet.
Avocados are an excellent source of dietary fiber, vitamins, and minerals and packed with numerous health benefiting plant nutrients. Dietary fiber helps lower blood cholesterol levels and prevent constipation. Vitamins A, E, and K primarily concentrated in its creamy pulp. The creamy flesh holds many health promoting flavonoid polyphenolic antioxidants such as cryptoxanthin, lutein, zea-xanthin, beta and alpha carotenes. Avocados are also rich in many minerals like iron, copper, magnesium, manganese and potassium.
Garlic cloves contain many unique phytonutrients, minerals, vitamins, and antioxidants that have proven health benefits. It contains many flavonoid antioxidants like β - carotene, zeaxanthin, and vitamins like vitamin-C. Vitamin-C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. Garlic acts as an antiseptic and helps in curing the wounds very quickly. It is also high in a sulfur compound called Allicin which is believed to decreases blood vessel stiffness through the facilitation of nitric oxide release. nitric oxide relaxes blood vessels and thereby, bring a reduction in the total blood pressure.
Spinach leaves are a rich source of several vital antioxidant vitamins like vitamin-A, vitamin-C, and flavonoid polyphenolic antioxidants such as lutein, zeaxanthin, and β-carotene. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species that play a healing role in aging and various disease processes. Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper, iron and zinc. Regular consumption of spinach in the diet helps prevent weakness of bones, iron-deficiency anemia.
Salmon is a very good source of easily digestible proteins, and Omega-3 fatty acids, as well as vitamins like vitamin D, vitamin A and Vitamin B. It also contains minerals like selenium, zinc, phosphorus, calcium and iron. The health benefits of salmon include proper cardiovascular health, correct muscle and tissue development, boosted eye health, and efficient body metabolism. the omega-3 fatty acids increase the efficiency of brain functions, improves memory and keep it active during long working hours.
Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies. It also contain small amounts of thiamin, riboflavin, vitamin B-6, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. Its juice helps to cure problems related to indigestion and constipation. It has antiseptic and coagulant properties, so it can stop internal bleeding. Lemon juice can treat a person who is suffering from a cold, flu or fever.
Walnuts are enriched with many health-benefiting nutrients, especially omega-3 fatty acids that are essential for optimum health. Walnuts’ omega-3 fats are important for supporting memory and thought processing. They are a rich source of many phytochemical substances that may contribute to their overall antioxidant activity, including melatonin, ellagic acid, vitamin-E, carotenoids, and polyphenolic compounds. These compounds are known to have potential hralth effects againts cancer, aging, inflammation, and neurological diseases. They are also packed with several important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.