Apples: Apples have good amounts of soluble and insoluble dietary fiber as well as vitamin C. They contain many phytonutrients, such as quercetin, catechins, phloridzin and chlorogenic acid that act as antioxidants. The pulp and sin of apples contain flavonoids.
Almonds: Almonds have a high concentration of protein and nutrients and are a good source of vitamin E, calcium, zinc, potassium, magnesium and iron. Most of the fat in almonds is monounsaturated fat, which can help lower cholesterol levels when substituted for other fats. Most almonds are considered low sodium, with less than 140 milligrams of sodium an ounce.
Broccoli: Broccoli is rich in magnesium and vitamin C, which is known to help fight infections and viruses and is considered to be one of the most powerful immunity boosters available. Vitamin C also promotes the production of interferon, and antibody that blocks viruses and infections from getting deep into cells.
Blueberries: Blueberries are a good source of vitamin C. They are a rich, low-calorie source of fiber, antioxidants and phytonutrients. Regular intake of blueberries may improve short-term memory and reduce the cellular damage associated with aging. Research has shown that blueberries may help prevent urinary tract infection by increasing the acidity of urine, which helps destroy bacteria and by preventing bacteria from colonizing on the bladder walls.
Red beans: Small red, pinto and dark red kidney varieties -- are an excellent low-fat source of antioxidants, protein, dietary fiber and copper. They’re also a good source of iron, magnesium, phosphorus, potassium and thiamin.
Wild salmon: Wild salmon is a great source of protein and contains minerals such as iodine, potassium and zinc. It also contains omega-3 fats o the ultimate anti-ageing nutrient as a major source component of brain and nerve tissue. Omega 3 fats also beneficial for good eyesight.
Spinach: The A and C vitamins in spinach plus fiber, folic acid, magnesium and other nutrients help control cancer, especially colon, lung and breast cancer.
Sweet potatoes: The deep orange-yellow color of sweet potatoes tells you that they’re high in beta-carotene. Sweet potatoes are also high in vitamin C and a good source of fiber, vitamin B-6 and potassium. And, they’re fat-free and relatively low in calories.
Vegetable juice: Fresh vegetable juice supplies concentrated amounts of enzymes and other vital nutrients that help body return to balance faster. Tomato juice, and vegetable juices which include tomatoes, are good sources of lycopene, an antioxidant that may reduce the risk of heart attack and certain types of cancer. Be sure to select the low-sodium varieties.
The best food for healthy diet
