It's good to have milk or fruit or vegetables in your plate every day, because it contains good nutrition for your body. But new research reveals some foods with extraordinary nutritions for your meal. Forget about a dozen of tablets nutrition, a thousand brand of multivitamin that can be found in every supermarket..As our nature already provides our needs with it's own way..and a solution for our health without a negotiation in the end..
Kiwiftuit
This petite fruit contains 70 milligrams of vitamin C, and just 5 milligrams short of the daily recommendation for women. Research links that Vitamin C can improve eyesight, lower cancer risks, and better heart health. A high supply of vitamin C also can make wrinkles less noticeable (according to Melina Jampolis, MD, a San Francisco–based physician who specializes in nutrition and is the author of The Busy Person’s Guide to Permanent Weight Loss).
Plus: Kiwifruit contains 20% more potassium than banana and is one of few fruits (also vegetables) that contains Vitamin E in it.
Mushrooms
While broccoli contains super antioxidants, then mushrooms contains tons of phytochemicals, natural sources that may help prevent cancer. Just grab whatever variety (eatable of course, not the poison one) suits you, as all of them has a healthy package.
But the researchers found that crimini (small and brown mushrooms) and portobello, contains high of antioxidants as string beans, red bell papers and carrots.
Plus: Eating mushrooms capables of giving our body a stronger immune response and reduced inflammation.
Raspberries
Raspberries are the main source of ellagitannins, a type of antioxidant that have anticancer effect. This fruit also contains Vitamin K, which helps increase bone mineral density, reducing risk of fractures.
Plus: a cup of raspberries has 8 grams of fiber, a great sources for women to give protection against colon cancer and fullfill our 25 grams of fiber a day. It also helps preventing digestive disorder, and heart disease (according Kerry Neville, RD, a spokewoman for American Dietetic Association).
Walnuts
Almond are thought to help lower high cholesterol. But walnuts are full of Alpha Linolenic Acid (ALA), the plant based omega 3 fat that not only help prevent heart disease but also boost up brain function, memory, and mood. It is said, that 14 shelled walnuts halves, provides 2.5 grams of omega 3s.
Plus: A Loma Linda University study found that the omega 3s in walnuts may lower cholesterol more effectively than those found in salmon.
Red Beans
The phytochemicals that found in most beans are believed to protect against cancer and heart disease, and red beans have the highest amounts. Red beans also have three times antioxidants of black beans.
Plus: Red beans are good source of iron, folate especially for women at childbearing age and weight controlling fiber.
Swiss Chard
“It’s a fabulous brain food, helpful in fighting Alzheimer’s and improving mental function,” Dr. Jampolis says. A Tufts University study found a strong connection between a higher intake of B-vitamin-rich foods—like chard—and decreased risk of cognitive decline. Swiss chard is also a good source of vitamin E and folate, nutrients believed to protect the brain.
Plus: Swiss chard is rich in lutein, a caratenoid that helps protect against age related macular degeneration.
Sardines
Sardines---riches of omega 3s, are more sustainable choice than salmon, which is also low in mercury.
Plus: Sardines are great source of Vitamin D, a key nutrient that experts say most of us lack in sufficient amounts. Getting more Vitamin D, may boost your mood, lower risks of heart disease and cancer, and support immune system.
Watermelon
One cup of watermelon serves more than twice the lycopene (a pigment that may reduce risk of heart disease and ovarian and cervicals cancer) of tomatoes about 7.8 milligrams.
Plus: Watermelon offers healthy amounts of vitamins A and C, and it just has 40 calories per cup.
Pumpkin Seeds
Like chocolate, pumpkin seeds contains amino acid tryptophan, which is for mood elevator, but less fat and calories.
Plus: An ounce serves up 150 milligrams of immune system and bone strengthening magnesium, about half of your daily requirement.
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