10 Most Healthy Foods

10 super foods below have been tested to fight disease and increase energy. Put the fruit into the daily diet could be the fastest trick to get an optimal healthy body.

1. Why lemon healthy? Inside the fruit there are more than 100 percent of vitamin C that we need every day. Vitamin C works to increase levels of cholesterol, "good" HDL cholesterol and strengthen bones. Plus, a flavonoid contained in lemons can suppress the growth of cancer cells and serves as a weapon of anti-inflammatories. Tip: Add the lemon wedges in green tea. A study from Purdue Univrsity found, citrus can boost the body's ability to absorb the antioxidants in tea by 80 percent.

2. Why Broccoli is healthy? One medium stalk of broccoli contains more than 100 percent of vitamin K are needed every day, and nearly 200 percent of the dose of vitamin C is recommended. Both of these nutrients are very important in the formation of our bones. The same serving of broccoli can be a powerful shield cancer. Tip: Use the microwave to retain 90 percent of the amount of vitamin C in broccoli. Steaming or boiling technique may only be able to retain nutrients as much as 66 percent.

3. Why is dark chocolate healthy? Consume 7 grams of dark chocolate every day can lower blood pressure. Cocoa powder is rich in flavonoids, antioxidants that good in suppressing cholesterol "bad" LDL cholesterol and increase "good" HDL cholesterol.

This is evidenced in a study published in the Journal of Agricultural and Food Chemistry reported that cocoa powder sold now has eight times more flavonoids than conventional cocoa. Tip: Dark chocolate bar containing 53.5 mg of flavonoids, whereas milk chocolate bar has only less than 14 mg of flavonoids.

4. Why are potatoes healthy? Red potato has 66 micrograms of folate-forming cells, which are equal in number to those found in 30 grams 91 grams spinach and broccoli. In one sweet potatoes contain more vitamin A than eight times our daily needs. This vitamin bermafaat fight cancer and boost the immune system.

Tip: Let the potatoes cool before consumption. The study found this practice will help you burn more fat after eating 25 percent.

5. Why would a healthy salmon? Natural resources from the sea is very rich in Omega-3 fatty acids are efficacious lowers the risk of depression, heart disease, and cancer. Eating 85 grams of salmon are able to provide the required 50 percent of niacin per day. Niacin serves to protect us from attack Alzheimer's and dementia. Tip: For maximum results, choose wild rather than farmed salmon.

6. Why healthy walnuts? Walnuts contain omega-3 fatty acids, lowering cholesterol, most of the other nuts. Plus, Omega-3 also was asked as mood enhancers and cancer fighter. Tip: Asup little nuts for dessert. The content of the antioxidant melatonin in walnuts will help to regulate our sleep.

7. Why healthy avocado? The fat in avocados proven koleterol healthy and can reduce up to 22 percent. The avocado fruit has more than 50 percent fiber and 40 percent of folate we need every day, which will reduce the risk of heart disease. Tip: Add the avocado in a salad plate will increase the absorption of key nutrients, such as beta-carotene, up to 3-5 times compared to a salad without avocado.

8. Why garlic is healthy? Spice this one had a potent disease-fighting power of garlic to suppress the development of bacteria, including ecoli. The content of allicin in this seasoning to work as anti-inflammatory agent and helps lower cholesterol and blood pressure.

Tips: Mash fresh garlic to get the best allicin. Do not be too long, exposure to hot temperatures more than 10 minutes will make good nutrition in garlic disappears.

9. Why healthy spinach? Lutein and zeaxanthin are two antioxidants in spinach enhancing the immune system is very good for eye health. Studies conducted at the Center for Eye Research in Australia found that a diet rich in these nutrients above will reduce the risk of cataracts. Compared to all the cancer-fighting fruit and vegetables, spinach is one of the "weapons" the most effective.

Tip: Because no taste, tambahakan spinach in a smoothie. Method: Mix 30 grams spinach, 110 grams of grated carrots, 1 banana, 1 cup apple juice and ice cubes in a blender until well blended.

10. Why healthy legumes? Eating one serving of legumes (peas, lentils) four times a week can lower your risk of heart disease hinga 22 percent. The same habits can also lower the risk of breast cancer.

Tip: The darker the color, the more antioxidant content in these legumes. A study found that black beans contain 40 times more antioxidants than white beans. (PreventionIndonesia / Astrid Anastasia)