10 ESSENTIAL HEALTHY FOODS

1. Yogurt  

This delicious dairy product is a healthy food which is rich in vitamins and nutrition. Yogurt may help to lose weight while maintaining muscle, bolster immune system and block progression of colon cancer. Yogurt may be an anti-inflammatory and a treatment for arthritis and also may benefit those who have problems of lactose intolerance, inflammatory bowel disease, diarrhea, constipation or food allergies.

2. Olive Oil

The benefits of olive oil may go way beyond its wonderful taste. This monounsaturated oil, which is rich in antioxidants, may be the key to the healthy diet - meaning a lower risk of heart attacks, diabetes and colon cancers.

3. Almonds 

Almonds contain monounsaturated fat, magnesium, calcium, potassium and fiber. These crunchy, protein-packed nuggets provides monounsaturated fat that help to slash LDLs (bad cholesterol) and boost HDLs (good cholesterol). Almonds also provide calcium and magnesium that are able to help to lower blood pressure.

4. Kidney Beans

Kidney beans contain soluble fiber, folate, potassium and magnesium. These beans could cut down the risk of coronary heart disease. They are also rich in LDL-lowering soluble fiber and homocysteine-controlling folate, as well as blood pressure-easing potassium and magnesium.

5. Apples

Apples are rich in antioxidants and pectin (a soluble fiber). People who ate two apples a day had fewer oxidized, artery-attacking LDLs than non-apple eaters. Apples also have hefty quantities of the flavonoid quercetin, which is natural chemicals in plants that, when in our bloodstream, remove free radical molecules, fight inflammation, and impede cancer.

6. Carrots

Carrots are one of nature's top sources of beta-carotene, an artery-protecting and are colour therapy for our cardiovascular system. These veggies' brilliant orange hue is a sign of super-high levels of beta-carotene, an antioxidant that guards against artery-clogging oxidized LDL cholesterol. Carrots also provide blood pressure-lowering potassium and magnesium, plus the homocysteine-lowering combination of folate, vitamin B6, and the antioxidants alpha-carotene, lutein, and zeaxanthin.

7. Spinach

This leafy green is one of the healthiest vegetables. It is uncommonly rich in a variety of nutrients including calcium, iron, potassium, vitamins A, K, and C. Spinach has the function to combat prostate cancer, protect vision and bolster cardiovascular health.

 

8. Barley

In addition to being a hearty soup staple, barley is a cholesterol-lowering grain high in fiber and niacin. Barley also produces butyric acid, a fatty acid that fights colon cancer.

9. Tomatoes

Fiber-rich tomatoes are low in calories and high in vitamin C, vitamin A, and cancer-preventing lycopene. Tomatoes are also beneficial in fighting various forms of cancer.

10. Avocados

The nutrients in this creamy, sinfully rich-tasting vegetable read like a list of essentials for a healthy diet: cholesterol-lowering monounsaturated fat, fiber, copper, potassium and vitamins C, K, and B6.