1.BLUEBERRIES
Blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. Fresh berries carry small amounts of vitamin C, Vitamin A and Vitamin E.
Altogether, these vitamins works as potent antioxidants which help limit free radical mediated injury to the body.
The berries also carry a small amount of B-complex group of vitamins such as niacin, pyridomine, folates and panthothenic acids.
These vitamins are acting as co-factor that help in the metabolism of carbohydrates, proteins and fats.
They are low in calories but in nutrients, can have anti-diabetic effects and help improve memory.
They are high in antioxidants reduce the free radicles damage and may
help slow the aging process .
2.LEMONS
Lemons is an excellent source of vitamin C and essential nutrient that protects the body against immune system defenciencies.
It also contain small amount of thiamin, riboflavin, vitamin B6, calcium, iron, magnesium, phosphorous, and mangnese.
Its juice help to cure problems related to indigestion and constipation.
It has antiseptic and coagulant properties, So it can stop internal
bleeding.
Lemons are rich in vitamin C and flavonoids, have anti-inflammatory
properties and may help inhibit the growth of cancer cells.
They help to maintain the health of the eyes, strengthen the liver, aid digestion and
detox your body and skin.
3.ALMONDS
Almonds nuts are rich source of vitamins and minerals as they are packed with numerous health promoting phytochemicals.
It contain many beneficial plant compounds including powerful antioxidant like resveratol, catellin, kaempferol and quecertin.
The nuts are also an excellent source of vitamin E which is a powerful
lipid soluble antioxidants.
These nuts are also packed with many
important B-complex groups of vitamins such as riboflavin, niacin thiamin, panthothenic acid, vitamin B6 and folates.
Many of the antioxidants in almonds are concentrated in the skin. Therefore, you should eat the whole nuts to maximize the health benefits.
Almonds are high in monosaturatted fatty acids it helps to prevent heart diseases and reduce inflammation. They are rich in vitamin E, fight skin cancer, reduce the signs of aging and are effective for weight
loss.
4.GARLIC
Garlic cloves contain many unique phytonutrients, minerals, vitamins
and antioxidants that have proven health benefits.
It contains many flavonoids, antioxidants like beta carotene and vitamin C. Garlic acts as an antiseptic and helps in curing the wounds very quickly.
As they are also high in sulphur compound called allicin which is believed to decreases blood vessels stiffness through the facilitation of nitric oxide release.
Nitric oxide relaxes blood vessels and thereby bring a reduction of In the total blood pressure.
Garlic reduces the blood pressure and contains antioxidants that may
help prevent Alzheimer’s diseases. It can improve Athletic performance
and has antibacterial and antiviral properties.
5.BROCOLLI
Broccoli are rich in many nutrients including fibre, vitamin C, vitamin K,
Iron and potassium.
It is also adescent source of fiber and higher in protein than most other vegetables.
Broccoli also contain leutin, beta-carotene which may all contribute to
better eye health.
Broccoli are high in indole-3-carbinol, reduce oxidative stress and may
be protective against stomach and intestinal cancers.
Broccoli contains fatty acids fibers and vitamins that help to lower
cholesterol and prevent strokes and heart attacks.
6.SALMON
Salmon is a very good source of easily digestive proteins and omega-3
fatty acids as well as vitamins like Vitamin D, Vitamin A, and Vitamin B.
It also contains minerals like selenium, zinc, phosphorous, calcium, and
iron.
The health benefits of salmon includes proper cardiovascular health,
correct muscle and tissue development boosted eye health and
efficient body metabolism.
The omega-3 fatty acids increase the
efficiency of brain functions improves memory and keep it active during
long working hours.
7.AVOCADO
Avocadoes are excellent source of dietary fiber, vitamins, minerals and
packed with numerous health benefitting plant nutrients.
Dietary fiber helps lower blood cholesterol levels and prevent Constipations, vitamin A vitamin E and vitamin K primarily concentrated in its creamy flesh holds many health promoting flavonoid, Polyphenolic antioxidants.
Such as cryptoxanthin, leutin, zea-xanthin,
beta and alpha carotene.
Avocadoes are also rich in many minerals like iron, copper, manganese
and magnesium.
They are rich in monosatturatted acids which lower the risk of heart diseases.
It contains 20 different vitamins, more potassium tan bananas and are
high in powerful antioxidants.
8.SPINACH
Spinach leaves are a rich source of several vital antioxidant vitamins, like vitamin A, vitamin C and flavonoid leutein and beta-carotene.
Together, these compounds help acts as protective scavengers against oxygen derived free radical and re active oxygen species that play a healing role in aging and various diseases processes.
It leaves also contain a good amount of minerals like potassium, manganese, magnesium, iron, copper and zinc. Regular consumption of spinach in the diet helps prevent weakness of bones, iron defenciency anemia.
9.WALNUTS
Walnuts are enriched with many health benefiting nutrients especially
omega-3 fatty acids that are essential for optimum health.
Walnuts omega-3 fatty acids important supporting memory and
thought processing.
They are rich source of many phytochemical substance that many contribute to their overall antioxidant activity including melatonin, ellagic acid , vitamin E,cartenoids and polyphenolic
compounds.
These compounds are known to have potential health effects against
cancer aging, inflammation and neurological diseases.
They are also packed with several important B-complex complex groups of vitamins
such as riboflavin, niacin, vitamin B6 and folate.
10.APPLE
Apples are high in dietary fiber, vitamin C and Flavonoids. They are good source of several antioxidants including quercetin, catechin, chlorogenic acid.
These plants compounds are responsible for many of the health benefits of apples.
Regular consumption of apples may improve heart health and cut risk of cancer and diabetes.
They may also be useful as a
part of weight loss diet. Apples helps reduces the effects of aging on the brain and avoid tooth decay by lowering the levels of mouth bacteria.
They also reduce cholesterol levels and fight constipation.
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