10 most healthy foods for your body !

Vegetables

Jakarta - A variety of different kinds of food coloring and enliven the world of culinary dishes in different places. But among the many foods available , there are a number of foods there are consired the healthies !

As quoted from Gerome , there are ten that are categorized as the most healthful foods among other , namely :

1. Lemon.
This fruit contains more than 100 percent of vitamin C is needed every day, which works to increase the cholesterol levels of 'good' HDL cholesterol and strengthen bones. Added another, flavonoids contained in the lemon can suppress cancer cell growth and anti-inflammatory role as weapons.

Add the lemon pieces in green tea. A study from Purdue University found that citrus can increase the body's ability untukmenyerap antioxidants in tea by 80 percent.

2. Broccoli.
These vegetables contain more than 100 percent of vitamin K is needed everyday, and nearly 200 percent of the recommended dose of vitamin C for us. Both these nutrients are very important in bone formation and protection from attack cancer.

Use the microwave to retain 90 percent of vitamin C in broccoli. Steaming or boiling technique can only be maintained as much as 66 percent nutrition. Broccoli can be used as a salad ingredient, or any other food preparations.

3. Dark chocolate
By eating 7 grams of dark chocolate every day can lower blood pressure. Cocoa powder is rich in flavonoids, antioxidants that are good in suppressing "bad” cholesterol LDL cholesterol and increase 'good' HDL.

Dark chocolate bars containing 53.5 mg of flavonoids, where as milk chocolate bar has only less than 14 mg of flavonoids. Serve as a mixture of various cakes, cake, drinks, and others, or eaten directly.

4. Potato
Red potato has 66 micrograms of folate-forming cells, the same amount to those found in spinach 30 grams and 91 grams of broccoli. In one sweet potato contains vitamin A eight times more than our daily needs. This vitamin is useful to fight cancer and boost the immune system. The study finds this habit will help you burn more fat 25 percent after eating.

Potatoes can be used as processed food, cakes, and others, or just boiled. Let the potatoes cool before consumption.

5. Salmon Fish
Of marine resources is extremely rich in Omega-3 fatty acids are efficacious to reduce the risk of depression, heart disease, and cancer. Eating 85 grams of salmon is to provide the required 50 percent of niacin per day. Niacin serves to protect us from attack Alzheimer's and dementia.

For maximum results, choose wild salmon than farmed. Sports according to taste, such as roasted, fried, steamed, and other processing with the seasonings to taste.

6. Walnuts
walnuts contain omega-3 fatty acids, cholesterol lowering, at most of the other groups of beans. Plus, Omega-3 also was asked as a mood enhancer and fighting cancer. Antioxidant content of melatonin in walnuts can help adjust the hours of sleep.

usually walnuts for dessert. In addition, it can be processed in a cake mix, cake, and others.

7. Avocado
An avocado has more than 50 percent fiber and 40 percent of folate do we need every day, which will reduce the risk of heart disease.

Adding the avocado in a salad plate will increase the absorption of key nutrients, like beta-carotene, up to 3-5 times compared to the salad without alvocado. This fruit can be eaten without mixed with other ingredients, or may in the juice, and others.

8. Garlic
Garlic is able to suppress the growth of bacteria, including E.coli. The content of allicin in this seasoning works as anti-inflammatory substances and helps lower cholesterol levels and blood pressure.

Use these herbs in treating a variety of cuisine. But do not be too long in hot temperatures or a maximum of 10 minutes, because it will make good nutrition in garlic lost. Can also be used as pickling onions.

9. Spinach
Lutein and zeaxanthin are two antioxidants in spinach-enhancing immune system this very good for eye health. Studies of the Center for Eye Research in Australia found that a diet rich in both nutrients in the upper lower the risk of cataracts.

Mix 30 grams spinach, 110 grams of carrots (grated), 1 banana (cut into small pieces first), 1 cup apple juice and ice cubes in a blender until well blended. Can also be used as soup and other dishes.

10. Legumes (peas)
With Legumes consume four times a week can lower heart disease risk until 22 percent and can reduce the risk of breast cancer. Because the content of antiokasin and in it is quite high.

this peas can be a variety of delicious cuisine prepared with sautéed, fried, and others.

source : Detik