What's so amazing about the leafys is that calorie for calorie; they deliver more nutrients than just about any other food on the planet. Loaded with fiber, vitamins, minerals, and phytochemicals, leafy greens stock your body with the artillery needed to fight off potential killers like heart disease and cancer. Simply put: leafys benefit virtually every cell you've got! Leafys add health-sustaining doses of vitamins A, C, K, folate, potassium, and calcium to every meal.
Want to lower your cancer risk? Put the cruciferous on your list, namely broccoli, Brussels sprouts, cauliflower, cabbage, kale and bok choy. Research suggests cruciferous veggies have the ability to inhibit the growth of some types of cancer cells and even stop others by reducing the production of free radicals.
The myriad of healthy fats and nutrients found in avocados – oleic acid, lutein, folate, vitamin E, monounsaturated fats and glutathione among them – can help protect your body from heart disease, cancer,degenerative eye and brain diseases.
Tasty, sweet and packed with disease-fighting phytochemicals, flavinoids and soluble fiber – blueberries have the power to help prevent serious diseases like cancer, diabetes, heart disease, stomach ulcers and high blood pressure. In sum, blueberries are nearly miraculous! They also help tame inflammation throughout the body and can reduce “bad” cholesterol
Dense and delicious, beans help raise levels of the hormone leptin which curbs appetite. They also deliver a powerful combination of B vitamins, calcium, potassium and folate. All of this good stuff will help maintain healthy brain, cell and skin function and even helps to reduce blood pressure and stroke risk.
Just a small handful a day will deliver a healthy dose of omega-3's, alpha-linolenic acid, melatonin, copper, manganese and the hard-to-find gamma-tocopherol form of vitamin E which helps protect your heart. Walnuts on your plate may also protect your brain and help slow the onset of Alzheimer's and Parkinson's disease.
Wild salmon is a rich source of protein, vitamin D, selenium, B2, B3, B6 and B12 and those all-important omega-3 fatty acids.It protects from cancer, cardiovascular problems, macular degeneration, depression, and cognitive decline – that's a lot of pluses in a pretty compact package.
IT can help elevate mood, improve blood flow and even lower blood pressure. It helps reduce inflammation and LDL “bad cholesterol,” and it's loaded with antioxidants, which can help prevent cell damage, degenerative diseases and even cancer – all of which is good news for chocolate lovers.
Chia seeds are tiny, nutritional dynamos – in fact, they're the single richest source of plant-based omega-3 fatty acids you can buy. They're also loaded with antioxidants, protein and minerals, plus soluble and insoluble fiber to help keep your digestion moving in the right direction. What's more, chia seeds have an unusual property – they swell to more than 5 times their weight in liquid, so adding a spoonful or two to meals will help you feel fuller faster.
Hiral Patolia
Final Year B.Pharm
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