What Are The Healthiest Foods Ever?

Lemons 1
Just one lemon has more than 100 percent of your
daily intake of vitamin ! "hich may help increase
#$ood# H%L cholesterol levels and stren$then &ones'
Also citrus flavonoids found in lemons may help
inhi&it the $ro"th of cancer cells and act as an anti(
inflammatory'
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6roccoli 0
7ne medium stalk of &roccoli contains more than
100 percent of your daily vitamin 8 re9uirement and
almost 000 percent of your recommended daily dose
of vitamin ( t"o essential &one(&uildin$ nutrients'
The same servin$ also helps stave off numerous
cancers'
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%ark hocolate ,
Just one(fourth of an ounce daily can reduce &lood
pressure in other"ise healthy individuals' Also!
cocoa po"der is rich in flavonoids! antio5idants
sho"n to reduce #&ad# L%L cholesterol and increase
#$ood# H%L levels'
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:otatoes 3
7ne red potato contains 22 micro$rams of cell(
&uildin$ folate( a&out the same amount found in one
cup of spinach or &roccoli' 7ne s"eet potato has
almost ei$ht times the amount of cancer(fi$htin$ and
1' hanh
h; 1 9u< chanh c=n$ c> th? @Ap Bn$ hCn 100D
lEFn$ vitamin mG &Hn cIn cho cC th? mJi n$Gy'
LEFn$ holesterol H%L theo @> sK tLn$ @An$ k?
MH%L lG cholesterol tNt! $iOp loHi &P cholesterol 5Qu!
n$Ln n$Ra viSc hTnh thGnh cAc cholesterol 5Qu tron$
@Un$ mHchV vG lGm 5ECn$ chWc khPe' X$oGi ra! cAc
n$hiYn cBu c=n$ ch; ra rZn$ tron$ chanh c> mUt
lEFn$ chQt @[c &iSt $iOp $\y Bc ch]! n$Ln ch[n s^
phAt tri?n c_a cAc t] &Go un$ thE vG c> kh< nLn$
khAn$ viYm rQt hiSu 9u<'
0' 6`n$ c<i 5anh MsOp lC 5anhV
aUt &`n$ c<i 5anh c> chBa hCn 100 D lEFn$ vitamin
8 cIn thi]t cho cC th? mJi n$Gy! vG $In 000D lEFn$
vitamin cIn thi]t' b\y lG 0 vi chQt cIn thi]t cho s^
phAt tri?n c_a 5ECn$' 8h`n$ ch; vcy &`n$ c<i 5anh
cdn $iOp n$Ln n$Ra &Snh un$ thE'
,' hocolate @en
h; cIn mUt lEFn$ nhP hocolate @en mJi n$Gy!
&Hn c> th? de dGn$ ki?m soAt &Snh cao huy]t Ap'
X$oGi ra! &Ut cacao c=n$ rQt tNt cho sBc khPe! c> tAc
dfn$ chNn$ o5y h>a! $iOp $i<m lEFn$ cholesterol
g5Quh L%L vG tLn$ lEFn$ cholesterol gtNth H%L
3'8hoai t\y
aUt c_ khoai t\y! @[c &iSt lG khoai t\y @P c> chBa
kho<n$ 22 micro$ram folate M folate lG mUt loHi Acid
amin cIn thi]t cho 9uA trTnh hTnh thGnh vG phAt tri?n
t] &Go mii cho cC th?V' 8hoai t\y kh`n$ ch; @EFc
&i]t @]n nhE mUt th^c phjm hJ trF $i<m c\n hiSu
9u<! hay @EFc sk dfn$ lGm ml phjm! n> cdn $iOp
lGm chcm 9uA trTnh lmo h>a! $i<m stress! duy trT trn
nhio vG hCn c< lG tLn$ cEpn$ mien dqch! chNn$
un$ thE'
1' Thqt cA hri
immune(&oostin$ vitamin A you need daily'
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salmon 1
salmon is a $reat source of ome$a(, fatty acids!
"hich have &een linked to a reduced risk of
depression! heart disease! and cancer' A ,(ounce
servin$ contains almost 10 percent of your daily
dose of niacin! "hich may protect a$ainst
Altheimerus disease and memory loss'
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Walnuts 2
Walnuts contain the most ome$a(, fatty acids! "hich
may help reduce cholesterol! of all nuts' 7me$a(,s
have &een sho"n to improve mood and fi$ht cancerv
they may protect a$ainst sun dama$e! too'
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Avocados .
Avocados are rich in healthy! satisfyin$ fats proven
in one study to lo"er cholesterol &y a&out 00
percent' 7ne avocado has more than half the fi&er
and 30 percent of the folate you need daily! "hich
may reduce your risk of heart disease'
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+arlic /
+arlic is a po"erful disease fi$hter that can inhi&it
the $ro"th of &acteria! includin$ E' coli' Also! Allicin!
a compound found in $arlic! "orks as a potent anti(
inflammatory and has &een sho"n to help lo"er
cholesterol and &lood(pressure levels'
spinach -
spinach contains lutein and tea5anthin! t"o
immune(&oostin$ antio5idants important for eye
health' Also! recent research found that amon$
cancer(fi$htin$ fruits and ve$$ies! spinach is one of
the most effective'
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6eans 10
Eatin$ a servin$ of le$umes M&eans! peas! lentilsV
four times a "eek can lo"er your risk of heart
disease &y 00 percent' That same ha&it can also
reduce your risk of &reast cancer'
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A hri lG mUt loHi th^c phjm rQt $iGu 7me$a ,! $iOp
$i<m n$uy cC $\y &Snh trIm c<m! &Snh tim vG un$
thE' h; cIn Ln mUt lEFn$ kho<n$ /0 $ram mJi
n$Gy! &Hn c> th? @Ap Bn$ tNt lEFn$ niacin M vitamin
6,V mG cC th? cIn! @\y lG mUt tron$ nhwn$ vitamin
9uan trxn$ $iOp $i<m n$uy cC $\y cAc triSu chBn$
trIm c<m! mQt trn nhi hay loyt dH dGyo
2' TrAi &C

Tron$ &C c> chBa chQt &yo @Cn kh`n$ &mo hda! $iOp
$i<m hGm lEFn$ cholesterol' X$oGi ra! c> rQt nhizu
n$hiYn cBu chBn$ minh! &C c> chBa kho<n$ 0,D
folate! $iOp $i<m n$uy cC $\y &Snh vz tim mHch!
chNn$ @Ut 9u{! un$ thEo
.' TPi
TPi lG th^c phjm c> sBc mien dqch cao! chOn$ $iOp
$\y Bc ch] cho s^ phAt tri?n c_a vi khujn &ao $rm
c< vi khujn E'coli M mUt loHi vi khujn @Hi trGn$ sNn$
kn sinh tron$ @Epn$ ruUt! $\y ra cAc &Snh @Epn$ tiYu
h>aV' HFp chQt allicin @EFc tTm thQy tron$ tPi lG mUt
hFp chQt c> cC ch] hoHt @Un$ nhE mUt chQt chNn$
viYm mHnhv&Yn cHnh @>! tPi cdn $iOp $i<m
cholesterol vG hH huy]t Ap'
/' Ac loHi @cu
bcu lG th^c phjm c> tAc dfn$ $i<m n$uy cC $\y
&Snh tim @]n 00D' X]u tHo th>i 9uen Ln cAc loHi hHt
@cu mJi n$Gy! &Hn c=n$ sK $i<m @EFc n$uy cC $\y
un$ thE vO'
-' |_a viSt 9uQt

Xhwn$ 9u< viSt 9uQt mxn$ nEic c> chBa mUt lEFn$
lin chQt chNn$ o5y h>a! $iOp thOc @jy s^ tLn$
trE}n$ c_a cAc t] &Go khPe mHnh! n$Ln n$Ra &Snh
un$ thE' Theo n$hiYn cBu! tron$ 9u< viSt 9uQt c> rQt
nhizu vitamin ! vitamin E! chQt 5C! hFp chQt
Flavonoid M mUt hFp chQt @>n$ vai trd nhE chQt &<o
vS! chNn$ dq Bn$! $i<m @auoVv anthocyanidins M lG
hFp chQt nh>m flavonoid! c> tAc dfn$ chNn$ o5y
h>a! tLn$ cEpn$ sBc @z khAn$! chNn$ un$ thE!
khAn$ viYmoV vG tannins M lG hFp chQt c> tAc dfn$
chNn$ viYm! phdn$ n$Ra &Snh tim mHch! chNn$ @Ut
9u{! n$Ln n$Ra lmo h>a vG un$ thE oV'*'
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