10 Most Nutritious Food in the World

Healthy or not the foods we eat all depends on us . Making changes , especially in what you eat , is one of the easiest ways to manage and control health . In addition to providing the energy required , the food you consume each day also plays an important role in preventing various diseases .

There are many healthy foods that can easily get in nature. Here are the 10 most nutritious foods in the world that you should include in the daily diet :

Avocado

Do not misinterpret the fat contained in avocado fruit. Avocado fat included in the monounsaturated fat group so it will not make your belly fat. Avocados can actually lower cholesterol. The researchers found that replacing only 5 percent of calories from saturated fat (butter or cheese) with monounsaturated fats (avocados) can cut risk of heart attack more than a third. Other additional benefits, avocados are also high in beta - sitosterol, plant sterols inhibit cholesterol absorption from food, acting as an anticancer compound (glutatin) and powerful antioxidants .

Beans

Beans are actually good for your heart because the beans can absorb cholesterol that the body can get rid of before it sticks to the artery walls. The study found that a diet high in soluble fiber can reduce total cholesterol by 10-15 percent. A recent study even showed that foods derived from grains included in the top group with the highest antioxidant level category .

Blueberries

Content of antioxidant compounds in blueberries called anthocyanin flavonoids or better known works ward off heart disease, cancer, and age-related blindness and memory loss. As well as their cousin the cranberry, blueberry shown to prevent urinary tract infections, thanks to epicatechins antioxidant, which keeps bacteria sticking to the bladder wall. In fact, the fiber in blueberries potent in warding off constipation .

Broccoli

Broccoli is a cancer-fighting foods, thanks to the presence of sulfur compounds, such as sulforaphane. Eating more broccoli can cut a person's risk of breast cancer, lung cancer, and colon cancer. Sulforaphane has also been proven to be effective to kill the bacteria that causes ulcers.

Broccoli is also the best source of calcium and potassium, so good for bones and regulate your blood pressure. Vitamin C and beta - carotene can also protect your eyes from cataracts and keep brain cells from free radical attack .

Dark chocolate

Dark chocolate contains large amounts of flavonoids, an antioxidant. In fact, the content of flavonoids in dark chocolate more than any other food. The study found that antioxidants can increase blood pressure, prevent blood clots, slow the oxidation of LDL cholesterol, and reduce inflammation. Several studies have shown that eating 45 grams (1.5 ounces) per day may reduce the risk of heart attack by 10 percent. Eating dark chocolate dark can also reduce insulin resistance, the main problem behind diabetes.

Flaxseed ( flaxseed )

Flax seed works just like the hormone estrogen in the body, blocking estrogen receptors on cells and contribute to related decrease in levels of a certain hormone -related cancers, such as breast cancer. Flaxseed is also a fantastic source of alpha - linolenic acid (ALA), an essential fatty acid that the body uses to make omega - 3 fatty acids. ALA serves thin the blood and reduce the risk of heart attack and stroke.

Garlic

Garlic has antibacterial, antifungal, and antiviral properties as, potentially even to drive some antibiotic-resistant bacteria. Although only a slight lowering cholesterol, these herbs also act as a blood thinner, reducing the formation of blood clots, heart attack and stroke risk. Take at least six or more cloves of garlic a week can cut the risk of colorectal cancer, gastric, and prostate cancer than to eat one clove per week.

Salmon

Eat at least two servings of salmon a week can reduce the risk of death from heart disease by 17 percent and your risk of heart attack by 27 percent. A Swedish study that followed more than 6,000 men for 30 years found that those who ate fatty fish in moderate amounts -third lower risk of prostate cancer .

Spinach

In addition to functioning in protecting your eyes from macular degeneration (vision acuity reduction), the content of carotenoids in spinach can also help maintain bone density and prevent fracture risk. All sorts of green vegetables are rich sources of potassium and magnesium and folate, all of which function in maintaining blood pressure and reduce the risk of stroke. Folate also contribute to reduce the risks of lung cancer for former smokers.

Yogurt

Yogurt is a food source that plays an important role in bone development. However, the real power lies in the good bacteria, known as probiotics, which continues to suppress the growth of harmful bacteria in your intestines. Too many bacteria are "bad" can cause gastrointestinal and other health problems. Eating yogurt can help overcome inflammatory diseases (inflammatory) bowel, ulcers, urinary tract infection, and vaginal yeast infections.