10 healthiest foods on the planet

With such a great number of healthy and delicious foods on this earth, I have compiled 10 healthiest of them. Be inspired but most of all incorporate them into your daily diet for the best results. You will feel better, healthier and younger.


Lemons

This evergreen is native to Asia, with about 5 to 6% citric acid in about 3 tbsp of juice from this citrus fruit. They contain about 53 mg of vitamin C which is about 64% recommended daily intake for an adult, with about 17 cal in one fruit. Lemons are great for weight loss because of their digestive and cleansing powers in the juice. Strong in antibacterial and antiviral effects, they have a big impact to fight infection and to improve the immunity.


Broccoli

This vegetable from the cabbage family, is high in vitamin C and dietary fiber, also containing nutrients with anti-cancer properties and high levels of carotenoids, with 50 cal per serving. If you cook it by steaming it provides you with a special cholesterol-lowering benefits. Strong in both vitamin A and K it helps to increase a deficiency of vitamin D in the body.


Dark chocolate

Dark chocolate is rich in number of vitamins and minerals, such as potassium, copper, magnesium and iron. Eating small amounts improves blood flow and can also lower your blood pressure. The flavonoids help reduce insulin resistance and low glycemic index won´t make large rises in blood sugar levels. Loaded with antioxidants they help to free your body of free radicals and protect from many types of cancer and slow the signs of ageing.


Potatoes

This starch is rich in vitamin C, potassium and vitamin B6 and one medium piece contains 2g of fiber and 163 cal. Potatoes fight free radicals due to the compounds such as carotenoids, flavonoids and caffeic acid. Their phytochemical and vitamin content has a significant role to war against cardiovascular diseases and cancer. Healthiest ways to eat potatoes are to bake, steam or saute them.


Spinach

Only 7 cal in 1 cup, spinach is very low in cholesterol, and is a good source of niacin and zinc and a very good source of dietary fiber, protein, iron and calcium. The variety of vitamins and minerals it contains, bring relief to dry, itchy skin and leave you with a radiant complexion. Only spinach, among other cabbage family, showed the evidence of a great protection against the occurrence of prostate cancer. It is extremely rich in antioxidants especially when fresh, steamed and quickly boiled. Spinach eases constipation and also flushes out toxins from the colon.


Kale

Kale is a super healthy green that you can add into your eating daily or at least couple of times a week. Kale is packed with vitamins A, C and K, B6 and calcium. Kale can have green or purple leaves, and is considered to be close to wild cabbage family. It is good to eat raw kale as salad or in smoothies but its cholesterol-lowering benefits are much better when steaming. Kale´s more than 45 different flavonoids offer both antioxidant and anti-inflammatory benefits and support the body´s detoxification system, as well as risk-lowering benefits for cancer.


Wallnuts

This rounded, single-seeded stone fruits, are a high source of nutrients, such as proteins and essential fatty acids. They are high in vitamin E, that has been found to provide significant protection from heart problems. Phytonutrient content of wallnuts protects against metabolic syndrome, heart diseases and diabetes. They are goof for weight management because of their omega-3 fats, protein and fiber content. The compound of B-vitamins and antioxidants in wallnuts prevents the skin from free-radicals, from wrinkles and signs of ageing and makes your skin glow.


Avocados
 

Avocado, also called and avocado pear, is a fruit and is a great substitute for butter and other spreads to put on your toast. One cup sliced avocado contains 234 cal and 67% of fat is monounsaturated fat, called oleic acid. Avocados have 35 % more potassium than bananas and have a high fiber content - about 10grams in a medium size avocado. They are very helpful to lower blood cholesterol levels. Avocado is also high in vitamins C and K, folate and vitamin B6. Adding avocado in the salad helps to absorb the nutrients from other foods, because of the good fats found in it.


Garlic

Native to central Asia, garlic is beneficial to lower high blood pressure and high cholesterol. It also helps to regulate blood sugar levels. Allegedly, garlic is beneficial in preventing and fighting the common cold, and its anti-inflammatory properties help the body fight against allergies. Allyl sulphides found in garlic have wholesome anti-cancer properties to lower the risk of most types of cancer. Garlic is also good in reducing weight due to its anti-inflammatory component.

Beans

Beans are the perfect food with about 340 cal in 100grams. Beans contain the significant amounts of fiber and soluble fiber - with 1 cup of cooked beans providing 9-13grams of fiber. Soluble fiber helps to lower blood cholesterol. Beans are also high in protein, complex carbohydrates, folate and iron. Their water and fiber content makes you feel fuller and faster. They digest slowly, keeping you satisfied longer. Beans are low in sugar and high in antioxidants. Top 4 types of beans with a high protein content are soy beans, navy beans, black beans and pinto beans.