10 Healthiest Foods

These are the 10 healthiest foods. It is a pleasure to see that many of them are common ingredients in a daily Italian menu.

1.Fish The habit of eating fatty fish three times a week is one of the best things you can do for your health. The Omega 3 fish oil reduces heart disease risk, inflammation and other, and improves eyes, nerves and brain. Fatty fish may sound strange talking about a correct diet, but these are the healthiest (and tastiest) seafood. The Omega-3 fatty acids have been

shown to lower triglycerides too. Fatty fish typically are cold-water fish like Salmon, Tuna, Trout and Sardines.Check our Tuna recipes.

2. Citrus fruits

The citrus fruits are rich in vitamin C and it would be enough to include it in our daily diet. Lemons are specially indicated for a healthy diet as by itself it has more than 100 percent of the daily intake of this important vitamin.

As known, vitamin C help increase of good HDL cholesterol, other than strengthen bones, inhibit the growth of cancer cells and act as anti-inflammatory. A smart tip is to add lemon to the green tea as it absorb the antioxidants of the tea by 80 percent.

3. Tomatoes

Tomatoes contain lycopene, a carotenoid that acts as antioxidant. These familiar fruits (some already consider them vegetables) couldn't miss the list of the 10 healthiest foods as they are powerful fighters against cancer and heart disease. Some researches show that they can cut the risk of bladder, stomach and colon cancer by its half if consumed daily.

Eat them with a little bit of oil, as lycopene is best absorbed when eaten with some fat. Fortunately, tomatoes do not lose any nutritional value with high heat processing, so eat fresh or canned tomatoes are good the same for your health. Prepare a homemade tomato sauce recipe.

Lycopene is located in the cellwall of the tomato, so if you cook it with oil it will be fully released, increasing its benefits. When buying fresh tomatoes, choose the most brilliant shades of red as it means the highest amounts of lycopene and betacarotene.

4.Whole grains

Grains that haven’t been refined, called whole grain, are great sources of fiber, selenium, potassium and magnesium, other than various vitamins and minerals. They are also low in fat and prevent colon cancer, high cholesterol and constipation.

The most know benefits of whole grains are 30% stroke risk reduced, 26% type 2 diabetes risk reduced, 26% heart disease risk reduced and better weight maintenance.

Prepare a whole grain bread recipe and eat homemade natural bread for breakfast or lunch.

5. Garlic

Garlic couldn't miss amongst the 10 healthiest foods. It is a very good source of vitamin C, which is known for protecting LDL cholesterol from damaging our blood vessels.

Allicin is a compound found in garlic and it works as  a strong anti-inflammatory, other than helping lower cholesterol and blood-pressure levels. Don’t overcook garlic, as Allicin is released with fresh garlic. Don't expose garlic to high heat for more than 10 minutes as it makes it loose important nutrients.

If you do not tollerate garlic, you can have it in pills.

6. Broccoli

Broccoli is rich in two important nutrients: vitamin C and K. Both are essential to bone-building and helps stave off numerous cancers.

Fresh broccoli contains more than 100 percent of your daily requirement of vitamin K and more than 200 percent of the recommended daily dose of vitamin C. Considering that steaming or boiling holds on just 66% of the nutrient, we still have a very rich food.

Prepare a tasty dish of broccoli and pasta.

7. Walnuts

Walnuts are rich in Omega-3, so as fatty fish. The Omega-3 found in walnuts helps prevent irregular heart rhythms, other than helping to reduce cholesterol levels. They also provide anti-inflammatory benefits other than being helpful for those who suffer from asthma, rheumatoid arthritis, eczema or psoriasis.

8. Yogurt

Yogurt is an excellent source of protein, calcium, riboflavin and vitamin B12. It contains also a good amount of phosphorus and people with a risk of osteoporosis should eat at least one serving a day.

Live yogurt cultures produce lactase that break down lactose, allowing people who have trouble to digest lactose to have the calcium the body needs

9. Beans

Looking for antioxidants? More fiber? Low glicemic food?

Eat beans. The number one food on the United States Department of Agriculture's list of 20 high-antioxidant sources of common foods is a bean. The kind of antioxidants found in beans have been linked to lowering the risk of some types of cancers, like colorectal.

The low glicemic index of beans keeps hunger away for longer after a meal, and fibers creates a sense of fullness.

10. Water

I once bought a filter to have potable water at home. I didn’t trust the seller and made an analysis of the water that came out of the filter.
Well, the analysis result stated that it was not for human consumption. I thought it was a joke, believing the filter didn’t work. But it was the opposite: the water contained no mineral salts at all, it was like battery water. The biologist then told me that water IS food, otherwise there is no meaning in drinking it.
It is necessary for digestion, assimilation, metabolism, weight control and more. Water is amongst the 10 healthiest foods because of the mineral salts present in it.

Consider these tips aside the 10 healthiest foods listed above:

#1: One red potato contains about the same amount found in one cup of spinach or broccoli of (66 micrograms) of cell-building folate.

#2: Eat vegetables Improve memory and brain functioning.

Healthy Diet Foods:

• Eating Healthy on a Budget
• Healthy Food Menu
• 10 Healthiest Foods
• Delivery Diet Food
• Quick Healthy Meals

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