The 29 Best Healthy Foods in the World.
The following list is made up of 29 foods with exceptional nutritional qualities.
These foods, which are low in calories, reduce the risk of fatal diseases such as cancer, diabetes and heart disease.
In addition to a description for each superfood, you will find a suggestion to easily accommodate them in your diet.
Here is the list of the best healthy foods in the world that you should know. Prefer them organic and consume them without moderation!
FRUITS
1. Apricots
Nutritional qualities: fresh apricots contain beta-carotene which helps prevent free radical damage and protect the eyes.
The body also converts beta-carotene and vitamin A which helps prevent certain cancers, especially of the skin. One apricot contains 17 calories, 0 g of fat 1 g of fiber.
How to consume them: you can eat them dry. Fresh, choose them still firm: once they soften, they lose their nutrients.
2. Lawyers
Nutritional qualities: an avocado contains oleic acid, an unsaturated fat that helps lower cholesterol. It also helps raise HDL, you know, the "good cholesterol." It's also a good dose of fiber. Half an avocado has 81 calories, 8g of fat and 3g of fiber.
How to consume them: try putting a few slices of avocado in your next burger, instead of mayonnaise.
To discover : How to Choose a Ripe Avocado?
3. Raspberries
Nutritional qualities: they contain ellagic acid (an antioxidant) which restricts the growth of cancer cells. These berries are also made up of vitamin C and are high in fiber, which helps prevent cholesterol and heart disease. A cup of raspberries is only 60 calories, 1 g of fat and 8 g of fiber.
How to consume them: mix them with your low fat yogurt, muesli or any other high fiber food.
4. Blueberries
Nutritional qualities: they stop aging, keep your mind sharp and dynamic. If you need to add just one food to your diet, choose blueberries. It was recently discovered that blueberries are one of the most effective foods available in supermarkets for fighting aging. Even the scientists who study them are totally in awe of its benefits!
5. Cantaloupe melon
Nutritional qualities: vitamin C is present in large quantities with 117 mg in half a melon, almost twice the recommended daily dose. It also contains beta-carotene. These are two powerful antioxidants that help protect cells against free radical damage. In addition, half a melon has 853 mg of potassium. It's almost twice as much as bananas, which helps lower blood pressure. Half a melon has 97 calories, 1 g of fat and 2 g of fiber.
How to consume it: cut it into cubes and freeze it for this winter. You can also consume it as a frozen smoothie.
6. Cranberry juice
Nutritional qualities: cranberry juice helps fight bladder infections by preventing harmful bacteria from growing in it. One cup of cranberry juice contains 144 calories, 0 g of fat and 0 g of fiber.
How to consume it: buy a hundred berries and make a concentrated juice. You can use it as a sugar-free "syrup" to flavor your water.
To discover : Try the Cranberry Cure for Urinary Tract Infection.
7. Tomatoes
Nutritional qualities: they contain lycopene, one of the strongest carotenoids which acts as an antioxidant. Research shows that tomatoes can reduce the risk of bladder, stomach and colon cancer by half if eaten daily. A tomato is 26 calories, 0 g of fat and 1 g of fiber.
How to consume them: sprinkle fresh tomato slices with olive oil, because lycopene is better absorbed when eaten with a little fat.
8. Raisins
Nutritional qualities: these berries are an excellent source of iron, which promotes the transport of oxygen in the blood. Many women lack iron because of their period. Raisins can therefore help them not to have a deficiency. Half a cup of raisins is 218 calories, 0 g of fat and 3 g of fiber.
How to consume them: add raisins to your morning muesli or bran cereal - Ladies, think about it, especially on certain days of the month ;-)
9. Figs
Nutritional qualities: it is a good source of potassium and fiber. Figs also contain vitamin B6, which promotes the production of mood-boosting serotonin. It also lowers cholesterol and prevents water retention. The pill depletes your vitamin B6 stores, so if you are using this method of birth control, make sure you get enough to replenish your stores. A fig has 37 to 48 calories, 0 g of fat and 2 g of fiber.
How to consume them: fresh figs are delicious simmered with a pork tenderloin. Dried figs are perfect for a snack after sports, for example.
10. Yellow and green lemons
Nutritional qualities: They contain limonene, furocoumarins and vitamin C, which help prevent cancer. A lemon is 2 calories, 0 g of fat and 0 g of fiber.
How to consume them: buy a few limes and limes and squeeze them over salads, fish, beans and vegetables. It is ideal for cooking without fat but full of flavor.
To discover : 11 Benefits of Lemon Water You Didn't Know About.
VEGETABLES
11. Onions
Nutritional qualities: quercetin, contained in onion, is one of the most powerful flavonoids (natural antioxidant of plants). Studies show that it helps protect against cancer. One cup of chopped onions contains 61 calories, 0 g of fat and 3 g of fiber.
How to consume them: chop the onions to enhance your dishes and give a boost in phyto-nutrients. If you hate crying while peeling them, roast them with a little olive oil and serve them with rice or vegetables.
To discover : The Health Benefits of Onions.
12. Artichokes
Nutritional qualities: these bizarre vegetables contain silymarin, an antioxidant that helps prevent skin cancer. Its fiber helps control cholesterol. An average artichoke contains 60 calories, 0 g of fat and 7 g of fiber.
How to consume them: steam them for 30 to 40 minutes. Squeeze the juice from a lemon over it, then eat the leaves. Remember to use your teeth to scrape the flavorful skin and eat the heart which is the best part!
13. Ginger
Nutritional qualities: ginger contains gingerol which helps reduce nausea. Other ingredients can help prevent migraines and arthritis pain by blocking substances that cause inflammation. A teaspoon of fresh ginger root has only 1 calorie, 0 g of fat and 0 g of fiber.
How to consume it: peel the hard brown skin, then slice or grill it in a chicken stir-fry for example.
To discover : How To Grow Unlimited Amounts of Ginger At Home?
14. Broccoli
Nutritional qualities: they contain indole-3-carbinol and sulforaphane which protect against breast cancer. Broccoli also has a lot of vitamin C and beta carotene. One cup of mashed broccoli has 25 calories, 0 g of fat, and 3 g of fiber.
How to consume them: don't overcook the broccoli to preserve its phyto-nutrients. Instead, microwave them or even better steam them. Squeeze a lemon on it to increase the taste and add vitamin C!
15. Spinach
Nutritional qualities: they contain lutein and zeaxanthin, which help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show they can help reverse some signs of aging. A cup of spinach contains 7 calories, 0 g of fat and 1 g of fiber.
How to consume them: add spinach leaves to a salad. Or fry them with a little olive oil and garlic.
16. Chinese cabbage
Nutritional qualities: some research suggests that it may help prevent breast tumors. Double benefit against breast cancer: Its other components help raise estrogen levels. One cup of cooked cabbage has 20 calories, 0 g of fat and 3 g of fiber. One cup will also give you 158 mg of calcium (16% of your recommended daily allowance) to help fight osteoporosis.
How to consume it: you can buy Chinese cabbage in your grocery store or in an Asian market. Chop up the juicy vegetables and white stems, then sauté like spinach or sauté just before serving.
17. Squash (pumpkin and butternut)
Nutritional qualities: they have huge amounts of vitamin C and beta-carotenes which help protect against endometrial cancer. One cup (of cooked squash) has 80 calories, 1 g of fat and 6 g of fiber.
How to consume it: cut it in half, remove the seeds and bake it in the oven until it softens. Then sprinkle it with cinnamon.
18. Watercress and arugula
Nutritional qualities: phenethyl isothiocyanate, associated with beta-carotene and vitamins C and E could suppress cancer cells. One cup of arugula has about 4 calories, 0 g of fat, and 1 g of fiber.
How to consume them: these leafy greens should not be cooked. Instead, use them to garnish a sandwich or add a peppery flavor to salad.
19. Garlic
Nutritional qualities: the sulfur compounds that give garlic its pungent taste lower "bad cholesterol", lower blood pressure and even reduce the risk of stomach and colon cancer. A pod has 4 calories, 0 g of fat and 0 g of fiber.
How to consume it: bake the whole head in the oven for 15 to 20 min, until it softens then spread it on bread like butter.
To discover : The Health Benefits of Garlic, a Little Known Natural Remedy.
SEEDS, DRIED VEGETABLES, NUTS AND DAIRY PRODUCTS
20. Quinoa
Nutritional qualities: half a cup of cooked quinoa contains 5g of protein, more than any other seed. It also contains iron, riboflavin and magnesium. Half a cup has 318 calories, 5g of fat and 5g of fiber.
How to consume it: add quinoa to your soup for protein. Remember to rinse it first or it may taste bitter.
21. Wheat germs
Nutritional qualities: a tablespoon of wheat germ gives you about 7% of your daily magnesium. This helps prevent muscle cramps. It is also a good source of vitamin E. A tablespoon of wheat germ is 27 calories, 1 g of fat and 1 g of fiber.
How to consume them: sprinkle wheat germ directly on your yogurt, fruit or cereal.
22. Lentils
Nutritional qualities: they contain isoflavones, which can inhibit hormone-dependent breast cancers. They also contain excellent fiber for heart health and an impressive amount of protein at 8g per half cup. Half a cup of cooked lentils contains 115 calories, 0 g of fat and 8 g of fiber.
How to consume them: lentils keep very well. You can buy them canned, dried, or already in the soup. Take them in your lunch at noon because it is a good dose of easily transportable protein!
23. Peanuts
Nutritional qualities: studies show that peanuts (which contain "good" essentially unsaturated fats) can reduce the risk of heart disease by more than 20%. 30 g of peanuts is: 66 calories, 14 g of fat and 2 g of fiber.
How to consume them: Keep a packet in your satchel, gym bag or purse for a high protein snack or snack that will keep you happy until dinner. Do not hesitate to cook them: cut a few in a stir-fry of chicken or pork with Thai accents.
24. Red beans
Nutritional qualities: half a cup of red beans contains more than 25% of your daily requirement for vitamin B9, which helps protect against heart disease and reduces the risk of birth defects. Half a cup of canned kidney beans has 103 calories, 1 g of fat and 6 g of fiber.
How to consume them: drain the beans from a can, rinse them and put them in a dish of veggie chili.
25. Yogurt
Nutritional qualities: bacteria in yogurt fight intestinal infections and calcium strengthens bones. A classic yogurt has about 80 calories, 2 g of fat, 0 g of fiber.
How to consume it: preferably choose a plain yogurt and mix your own fruit in it. This helps not to increase the rate of sugar and calories. If you're lactose intolerant, don't panic, yogurt shouldn't upset your tummy.
26. Skimmed milk
Nutritional qualities: it contains B2 vitamins, which are important for good vision. Combined with vitamin A, they can help treat eczema and allergies. In addition, it contains calcium and vitamin D. One cup has 86 calories, 0 g of fat and 0 g of fiber.
How to consume it: if you're used to whole milk, don't skim it straight away. Mix the two together first. In a week or two, you will be used to it and be able to adopt skimmed milk for good!
Seafood and fish
27. Shellfish (clams and mussels)
Nutritional qualities: vitamin B12 supports the nervous functions of the brain and also provides iron, magnesium and potassium which are difficult to find in food. 100 g of shellfish contain 126 to 146 calories, 2 to 4 g of fat and 0 g of fiber.
How to consume them: cook them in a tomato-based broth (low in fat). This is called Manhattan Clam Chowder.
28. Salmon
Nutritional qualities: cold water fish like salmon, mackerel, and tuna are the best sources of omega-3s and fatty acids. They reduce the risk of heart disease. A 100g serving (cooked) has 127 calories, 4g fat, 0g fiber.
How to consume it: brush the fillets with a ginger and soy sauce marinade. You can also grill it until the fish flakes easily with a fork.
29. The crab
Nutritional qualities: it is an excellent source of vitamin B12 and zinc which stimulate the immune system. A 100 g serving contains almost 84 calories, 1 g of fat, 0 g of fiber.
How to consume it: the "crab stick" is generally made from fish waste: avoid it! Instead, buy a tin of crab instead to make your savory cakes.
Do you like this trick ? Share it with your friends on Facebook.
Also to discover:
27 Things You Can Freeze To Save Money And Time!
Make a Vegetable Garden on Your Balcony to Save Money and Eat Healthy.
