12 Most Healthy Foods

Even if you ask five people a nutritionist, you will get different answers about the healthy foods list. Why? Because each food contains different nutrients.

Some foods rich in protein or fiber. While other foods contain vitamins and minerals but poor in protein. So the way to complement the body's need for essential nutrients is to eat a varied diet. Here are 12 foods that can meet your nutritional needs:

1. Avocado

It is true that the fruit is high in fat, but avocados contain monounsaturated fats unsaturated groups (single chain), which is good for reducing the risk of cancer, heart attacks and diabetes. "Avocados are needed to regenerate tissue and blood, and blood sugar menstabikan good for heart disorders," says Ed Bauman, Ph.D., a nutritionist from Bauman College. According to him, avocados are also good sources of fiber (11-17 grams apiece) and source of lutein, an antioxidant that is needed for healthy skin and eyes.

2. Apple

"An apple a day will keep the doctor away," says Jonny Bowden, Ph.D., author of The 150 Healthiest Food on Earth. Apples are rich in antioxidants quercetin and catechin, which protect cells from damage, which means a reduced risk of cancer and heart disease, especially if you eat the skin.

Research also shows apple contains five times more polyphenols than the flesh. The fiber content found in apples and peel are also two times more than other fruits, like grapes, oranges or peaches.

3. Blueberries

This fruit is the star anti-aging skin. Blueberries are rich in antioxidants, especially anthocyanins that have been proven to improve vision and brain function. Studies show that eating blueberries may inhibit damage to the coordination and memory that accompany aging.

Not only that, the fruits are purple-black can also reduce inflammation caused by chronic diseases such as Alzheimer's and Parkinson's to diabetes and heart disease. Other studies suggest blueberries are also effective as an anti cancer.

4. Cabbage or Cabbage

In the vegetable world, Brassica family (broccoli, cabbage, bok choy, etc.) including the most popular. These vegetables contain substances called indoles are shown to reduce the risk of cancer dramatically. "Eating cabbage more than once a week can reduce the risk of colon cancer in men by 66 percent," said Bauman. In addition, the cabbage also boost the immune system, kills bacteria and viruses.

5. Fish and Fish Oil

Diligently eating fish will help you reduce your risk of heart disease, cancer, Alzheimer's, stroke, diabetes and arthritis. In addition, the variation of fat found in fish may also help alleviate symptoms of depression.

American Heart Association recommends that adults eat two fish a week, especially from deep-sea fish, like salmon or sardines are rich in omega-3.

6. Garlic

In addition to lowering cholesterol levels, according to Bauman, garlic also inhibit clogging of the arteries. "Two or three cloves of garlic per day can reduce heart attacks in half of patients with heart disease," he said. Garlic is effective as an anti-bacteria and germs, it also increases resistance to stress and infection.

7. Mushrooms

Mushrooms have been used since centuries ago in eastern medicine, mainly because of its known to boost the immune system, especially the type of maitake mushrooms, shiitake and reishi.

Even fungi are also widely used in traditional medicine in Asia for cancer therapy because the fungus can ward off the toxic effects of chemotherapy and radiation. Still less? Japanese scientists conducted studies show that eating shiitake mushrooms on a regular basis will reduce the cholesterol in the blood up to 45 percent.

8. Almonds

Almonds contain fiber and monounsaturated fat, both shown to lower cholesterol levels. According to the Food and Drug Administration (FDA), eating 1.5 ounces of nuts, including almonds, may reduce the risk of heart disease. Although almonds are relatively high in fat and calories, studies show that eating almonds can reduce weight. The content of protein, fiber and unsaturated fats in it will cause a sense of satiety.

9. Eggs

Eggs are probably the best source of protein on earth. He beat the milk, meat or soy protein in it. Most people are afraid to eat eggs, especially egg yolk cholesterol levels rise because of fear. Though egg yolks contain choline which would protect the heart and brain function. Moreover, eating an egg a day or two items are not shown to raise cholesterol levels.

10. Pomegranate fruit

So far, not many people know that pomegranates are the best sources of antioxidants, even better than red wine and green tea. Pomegranate juice regularly been shown to reduce plaque that clogs blood flow which often leads to stroke and heart disease. In the long run, the consumption of pomegranate juice may also help slow aging and protect against cancer.

11. Red wine

Small amount of alcohol each day will keep your heart health by raising levels of good cholesterol (HDL) and reduces the risk of blood clots. Red wine also contains antioxidants and saponins reservatrol that benefits the heart. But do not overdo it, because drinking alcohol more than once per day will make blood pressure go up.

12. Brown

When it comes to chocolate, the more bitter, more healthy, at least in terms of health. Benefits of chocolate come from flavonols and antioxidants (also found in strawberries, red grapes, and apples). Actually, that contain only native cocoa flavonols. So choose the chocolate contains more cacao (more than 60 percent). Dark chocolate is a type of chocolate that have fewer calories than others. If eaten in moderation, you will benefit from a reduction in bad cholesterol

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