Top 6 healthy foods

We absolutely have the right to like or dislike the food we eat. However, there are foods that all of us must ensure to include in daily diet, simply because they are good for our health. Here is the list of top 10 best foods for you and your family.

Tuna

Including tuna and other dark-skinned fish. These fatty fish contains omega-3 fatty acids which help lower cholesterol and reduce the risk of heart disease. Researchers also showed that omega-3 fatty acids can also play a vital role in preventing diseases such as hypertension, arthritis, Alzheimer’s disease, depression, dry eye syndrome and possibly cancer. These are diseases that affect many people worldwide.Make a plan to eat fatty fish at least 2-3 times a week for better diseases prevention.

Tuna

 Egg

Only 75 calories in an egg can provide about 12% protein daily, as well as other nutrients such as vitamin A, vitamin B6, vitamin B12, vitamin D, folate, iron, phosphorus and zinc. Egg is also classified as “functional food”, food good for your health.The key is carotenoids, lutein and zeaxanthin found in egg yolks. These compounds play an important role in enhancing the visual capacity and preventing some common causes of blindness.Nevertheless, you should also be careful when using eggs: make sure your body’s cholesterol level is normal before starting the diet with more eggs. You can have high cholesterol level without knowing. However, if your cholesterol was checked and in the normal range, 2 or 3 eggs a week can improve your health. Just remember one thing: should use boiled eggs instead of fried.

 Beans

Including black bean, lima bean… According to the researchers, eating more beans can reduce your risk of heart disease and stroke and helps prevent cancer. The reason is that bean is a rich source of antioxidants. Many vegetables, fruits, beans and nuts are ranked first in the list of antioxidant foods.A serving consists of 1/3 cup of cooked beans contains 80 calories, low fat, no cholesterol and plenty of complex carbohydrates. Beans also provide vitamin B, potassium and fiber. It can also be used to replace meat though it does not contain as much protein as meat. Moreover, you can add to your diet by eating whole grains or dairy products along with beans. This is particularly beneficial for vegetarians.

Coconut

Coconut helps reduce the risk of heart disease and hypertension. The effects of coconut is shown in 2 ways: firstly, by keeping the endothelium healthy (layer of cells located between the heart and blood vessels), thereby reducing the risk of heart disease ; secondly, lower blood pressure, also related to heart disease.

Coconut

Garlic

Garlic is not only a simple spice, it is a very beneficial foods for health. Studies have shown that garlic can help prevent heart disease, hypertension and cancer, and can increase lung function. Garlic also helps to strengthen the immune system, especially during the cold season .2 to 3 cloves of garlic should be used in the daily diet. One small advice, make sure not to overcook garlic for the best use of it.

Yogurt

Yogurt

Yogurt not only contains calcium needed for your bone but also is a great source of probiotic – good bacteria supplement. Probiotic can be used to modify or improve the intestinal bacteria balance. Probioic prevents the overgrowth of harmful bacteria in the gastro- intestinal.Use a jar of yogurt nonfat or low-fat in the diet every day. Very useful for your health!

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