It’s just not worth throwing your health away by making the wrong choices at the supermarket. Here are five things everyone should always make sure to have in their diet.
1. Leafy Greens
The deep green-colored vegetables that you can find in any salad are doing a huge part to fight off a host of diseases, including type-2 diabetes. Leafy greens include great choices like spinach, lettuces, rocket, watercress, bok choy, silverbeet and even herbs like basil, cilantro, and parsley. Eating them raw, like you would in a salad is the best way to make sure they stay as potent as they can be: once you start cooking leafy greens they start to lose all of their health benefits. If you do wind up cooking any of these do it for as short amount of time as possible, escpecially before they start to lose their bright green color.
Not just oatmeal, but oats in any dish contain a soluble fiber called beta-glucan that helps stop cholesterol from getting absorbed into the body through the small intestine. The more oats you eat, the more you can cut down on your overall cholesterol levels, including the bad LDL cholesterol.
3. Green Tea
Green tea has long been known to fight cancer and heart disease. The polyphenols like catechin and flavonoid antioxidants in green tea have also been proven to bust fat and to curb the number of free radicals in your body. Free radicals damage cells, contributing to the aging process. Drinking green tea not only makes you healthier, but look healthier and younger too.
Omega-3s are ploysaturated fatty acids that our bodies turn into compounds that reinforce a host of functions including the circulatory system, the nervous system and the production of disease-fighting molecules. Studies examining the protective benefits of omega-3s on heart health have shown real reductions in the amount of cardiac arrest. But the reason why you need to have a diet rich in omega-3s is because that is the only way to get them: the human body doesn’t produce omega-3s, it can only get them from food.
Salmon is a fatty fish. It’s a fatty food choice altogether: it contains twice as much fat as steak has. These aren’t the same fats we’re dealing with though. There is no better way to get the amount of omega-3 fatty acids your body needs than by eating salmon. Other great sources of omega-3s include flaxseed and flaxseed oil, walnuts and omega-3 fortified eggs.
Not all fruits are going to give you the same disease-fighting benefits. A fruit like the blueberry stands out way above others because it contains fiber, antioxidants and polyphenols. Polyphenols help your body process and break down fat cells. Another great fruit choice is avocado. Its high potassium levels are accompanied by high fiber content and a number of vitamins. Other disease-fighter fruits include prunes, grapes, apples and grapefruit.
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