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Your Top 10 Superfoods to Keep YOU Healthy

 

I am sharing with you a list of 10 Superfoods to Keep YOU Healthy.

1) Avocado – rich in the “good” type of unsaturated fat, Vitamin E, folate, Vitamin B6 and fiber. Watch your portions, though, as avocados are high in calories.

2) Blueberries – great for their antioxidants (anthocyanins), fiber and a decent amount of Vitamin C.

3) Brazil Nuts – a great source of selenium, which is a trace mineral that seems to have anti-cancer properties. All you need is a couple of medium size brazil nuts a day.

4) Broccoli – A major source of sulforaphane and indole-3-carbinol – strong anti-cancer compounds. You can also try other members of the cruciferous vegetable family like Brussel sprouts, cauliflower and cabbage.

Large health food selection in white porcelain bowls and dishes over papyrus background.

5) Kale – A dark green leafy vegetable that contains the carotenoids: lutein and zeaxanthin. These two compounds are found in the macula of the eye and seem to protect against free radicals and age-related eye diseases. Try spinach, collards and turnip greens also.

6) Kiwifruit – a study concluded that the kiwi is the most nutrient dense of 27 commonly eaten fruits. It’s high in potassium, Vitamin C and fiber and also contains folate, magnesium, Vitamin E, copper and lutein.

7) Lentils – loaded with heart-protective nutrients including folate and fiber (soluble and insoluble). Lentils can be a good source of protein and iron as well.

8) Quinoa (KEEN-wah) – used by the Incas and is a “seed” not a grain. Quinoa is a high quality source of protein and has a better balance of amino acids than many grains. It also contains fiber, magnesium, potassium, zinc, Vitamin E, riboflavin, copper and iron.

9) Sardines – a great source of omega-3 fatty acids which decrease blood clotting, prevent heart arrhythmias and reduce inflammation. Eating the small bones can also be a good source of calcium. Sardines are low in mercury, but watch out for sardines canned in very salty sauces.

10) Yogurt – A good source of calcium, protein and friendly bacteria called probiotics. Probiotics promote good digestion and boost immunity.

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