a healthy lifestyle begins with a
this list we picked the 10 essential
super foods that have shown to
significantly improve people's health
and well-being while there are many
things that can be incorporated into a
healthy diet
accessible to most people the focus is
also squarely on solid foods so we
aren't mentioning things like red wine
olive oil or tea number 10
avocado so good for you that it actually
makes other super foods healthier
avocado is rich in oleic acid which
lowers the risk of heart and
inflammatory diseases it also enhances
the body's absorption of carotenoids
essential nutrients found in leafy
greens and red or yellow vegetables add
amplify the nutritional value of
virtually everything else in the bowl
and don't be afraid of the avocados high
fat content it's what makes it creamy
delicious and incredibly nutritious plus
it's good fat number nine kale while all
leafy greens should be part of a healthy
diet including spinach it's kale that
packs the greatest punch rich in various
essential vitamins a cup of kale
actually matches and sometimes surpasses
a cup of milk in terms of calcium
content it's complex chemical
composition can help to fight cancer and
can actually repair DNA in damaged cells
sauteed or steamed pureed or boiled this
hearty veg
its nutritional content regardless of
preparation so if you think you don't
like kale just try preparing it another
way number eight
sweet potatoes trumping even the carrot
as a primary source of beta-carotene the
orange fleshed sweet potato provides a
variety of health benefits in one simple
to cook easy to eat package the popular
root vegetable helps to balance blood
glucose levels while also raising blood
levels of vitamin A
essential for maintaining a healthy
immune system and eyesight best serve
steamed or boiled you can optimize its
nutritional benefits by drizzling on a
small amount of a healthy fat like olive
oil to enhance your body's nutrient
absorption number seven blueberries
jam-packed with antioxidants vitamin C
and fiber this we berry might actually
improve memory and slow down or postpone
certain cognitive disorders related to
aging as fruits go the blueberry is
relatively low in sugar and can help
maintain a healthy glycemic level when
eaten on a regular basis cheaper and
more readily available than the recently
lauded goji berry the blueberry also
maintains its nutritional value when
frozen which means you can reap benefits
of this sweet and tangy fruit all year
round number six almonds delicious and
versatile this much-loved nut is
actually a seed whose high fat content
can satiate a craving while
simultaneously improving your overall
health almonds are rich in
monounsaturated fat which reduces
unhealthy cholesterol levels and lowers
the risk of heart disease a great source
of vitamin E the almond can help improve
overall cardiovascular health and is
thought to reduce certain signs of aging
want to feel good and maybe even look a
little better start snacking on some
almonds number five apples yes it's true
an apple a day will actually keep the
doctor away a good source of vitamin C
and soluble fiber apples improve blood
glucose and cholesterol levels their
antioxidant properties promote the
production of collagen which strengthens
veins and capillaries and helps to
maintain fresh youthful looking skin a
versatile fruit that comes in a variety
of types red green or gold this popular
snack has some pretty powerful health
benefits number four salmon
rich in b12 vitamin D and with one of
the highest concentrations of omega-3
fatty acids of any food wild or
organically farmed is really your best
bet when it comes to this fish recent
studies suggest that eating salmon can
helped improve cardiovascular functions
and might even help to reduce depression
and boost learning capabilities the
ultimate brain food when it comes to a
healthy diet this oily fish is really a
no-brainer number three
oats whole grain oats are a great source
of soluble fiber and can significantly
lower cholesterol while also preventing
heart disease some types of breast
cancer and colon cancer and sure we know
these whole grains might be a little bit
boring but they're cheap easy to cook
and really really good for you boost
flavor with a few berries throw in some
almonds and enjoy your body will thank
you number 2 garlic a staple ingredient
in virtually every type of cooking an
ancient remedy whose medicinal
properties stand the test of time garlic
can improve a meal just as easily as it
improves your health with a variety of
antibiotic and anti-inflammatory
properties garlic boosts your immune
system helps with metabolic functions
and has been shown to have certain
cancer preventative properties the key
to keeping its health benefits
let's sit after chopping or crushing and
never overcook the key to enjoying
garlic with friends breath mints before
we dig into our number-one healthiest
food here are a few honorable mentions
number one broccoli eat your greens
broccoli helps to detoxify the body
systems reduces inflammation and is rich
with antioxidants making it one of the
best things you can eat to maintain
health and possibly prevent certain
types of cancer the key to healthy
broccoli is preparation overcooking not
only makes the veg soggy and well gross
it also destroys all nutrient value
lightly steaming it will maintain its
texture flavor and it's incredibly
powerful health benefits you'll just
have to deal with the taste do you agree
with our list
what vital veggie phenomenal fruit or
simple tasty super snack do you think
deserves our attention for more
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