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Lemons
Why They’re Healthy:
— Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase “good” HDL cholesterol levels and strengthen bones.
— Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
2. Broccoli
Why It’s Healthy:
— One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients. Also helps stave off numerous cancers.
3.Salmon
Why It’s Healthy:
— A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.
— A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss.
4.Spinach
Why It’s Healthy:
— Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.
— Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.
5.Avocados
Why They’re Healthy:
— Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.
— One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.
6.Potatoes
Why They’re Healthy:
— One red potato contains 66 micrograms of cell-building folate — about the same amount found in one cup of spinach or broccoli.
— One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.
7.Dark Chocolate
Why It’s Healthy:
— Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.
— Cocoa powder is rich in flavonoids, antioxidants shown to reduce “bad” LDL cholesterol and increase “good” HDL levels.
3 Extra Healthy Foods
1.Garlic
Why It’s Healthy:
— Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.
— Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.
2.Beans
Why They’re Healthy:
— Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.
— That same habit may also reduce your risk of breast cancer.
3.Walnuts
Why They’re Healthy:
— Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.
— Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don’t skip the SPF!).
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