The best 8 fruits and vegetables
Although there is no fruit or vegetables that can provide all your nutritional needs, eating a wide range of products and colors will help provide the correct balance of food. To increase the income, try adding the most healthy fruits and vegetables to your daily diet.
1. BlackBerry
Like blue berries, the lick contains vitamins C and K as well as manganese, as well as B vitamins. Its antioxidant compounds can help reduce inflammation and arterial aging, thus providing protection from heart disease, cancer, infections, neurological diseases and other chronic conditions.
Wild berries are also rich in soluble and non -soluble fiber, where 5.3 g expresses fiber per 100 grams of part, equivalent to 14 % of the recommended daily allowance (GDR). In particular, fiber supports the digestive system and heart health and can help in controlling blood sugar and weight management.
2. Blueberry
Rich in fiber, vitamin C, vitamin K and manganese, wild grapes are filled with antioxidants that can reduce the risk of heart disease, diabetes, Alzheimer's and other chronic conditions. It is especially noted by its potential anti -cancer properties.
In a 2017 study published in the Journal of Pathology and Oncology, the researchers stated that the combination of blue berries and radiotherapy had a strong effect on cancer cells in the human cervix, causing 70 % reduction.
3. Perry Daihai
ACAI is low in sugar but rich in calcium, fiber, fatty acids and vitamin A, and contains the greatest ability to absorb radical oxygen (Orac), which measures anti -oxidant energy D 'a food.
Antioxidants in the açai can prevent some health problems such as arthritis, inflammation, obesity, neurological diseases and infections. In addition, these powerful berries contain anthocyanin compounds, including risphratrol - more than red wine - which gives ACAI its rich color and also helps protect from free radicals.
4. Avocado
Unlike most other fruits, avocado is rich in healthy fat and low in carbohydrates. The initial fat in avocado is oleic acid, which is unsaturated fat that can help reduce inflammation and stimulate heart health.
It is also rich in fiber, magnesium and potassium. In fact, the lawyer provides 28 % of the human system, which helps reduce blood pressure and reduce the risk of stroke.
5. Watermelon
This primary food in the summer is not only fun to eat and is popular with children, but also rich in nutrients and moisturizing. Part 2 cups provides a third of the wireless gran of vitamins A and C, as well as potassium.
It is also rich in antioxidants, especially lacobin, carotenoids and properties.
6. Carrots
One cup of carrots provides 428 % of the daily GDR. Caroten Beta, is an anti -oxidant, is responsible for this bright orange color and can protect from some types of cancer, especially prostate and lung cancers. The body turns beta -carotene into a form of vitamin called the retina, which is an important molecule to maintain a natural vision.
7. Soft potatoes
Sweet potatoes are an excellent source of potassium and fiber as well as carotenoids, plant dyes behind red, yellow and orange shades in some fruits and vegetables. Carotins provide antioxidants and immune system advantages and can protect against cardiovascular diseases. In addition, some carotenoids are converted into the body to vitamin A in the form of the retina.
8. Broccoli
It contains vitamins C and K, folic, manganese and potassium, broccoli in the cruciate vegetable family (which is one of the most healthy vegetables). It is rich in glucose from the plant compound, as well as sulforafan, a secondary product of glucose can provide anti -cancer advantages. It has been shown that sulforafan causes programming cells (cell death) in cancer cells in the colon, prostate, breast and lung.
In addition, SULFORAPHANE can be useful as an aid in weight management. In a study conducted in 2017 in the Diabetes Journal, the researchers compared the mice feed by foods rich in fat, along with those who nourish the foods rich in fats complemented by Solforavan. The last mouse group gained weight at a rate of 15 % less than the mice fed by the sulfan.
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