This monounsaturated fatty fruit helps to increase healthy blood flow and brain health. Avocado can lower blood pressure and reduce the probability of cognitive decline.
2. beans
Beans are an important source of iron and fiber, which can control your cholesterol level, reduce the risk of heart disease and cancer, and keep your body active for a long time. Studies have proved that people who eat beans regularly are 7 pounds lighter and have thinner waistlines than their peers who don't eat beans.
berry; bacca
No matter what kind of berries you eat, they are rich in fiber, compounds and antioxidants. If you eat them often, they can help you keep healthy. Blueberries can help improve memory and reduce the effects of Alzheimer's disease and dementia. Moreover, just a cup of strawberries can provide vitamin C for a whole day, and vitamin C has the property of firming skin.
4. Broccoli
This green vegetable is rich in vitamins C, A and K beneficial to bone health, which can inhibit tumor growth and reduce the overall risk of cancer.
5.dark chocolate
A moderate amount of dark chocolate-no more than an ounce a day-is rich in antioxidants and natural stimulants, which can improve your concentration and improve your mood.
6. eggs
Egg yolk contains antioxidants, which help to keep eyes healthy, reduce the risk of macular degeneration, and even protect the skin from ultraviolet rays. Eggs also contain choline, which promotes brain development and enhances memory.
7. Fish (oily species)
Salmon and sardines are rich in omega-3 fatty acids, which are very important for brain function and even contain substances that fight inflammation that causes diseases.
8. Nuts and seeds
Eating nuts can prolong life-this is the primary reason for eating a handful of nuts every day. Walnuts are rich in omega-3 fatty acids, which can promote heart health, reduce bad cholesterol, increase good cholesterol and even improve mood. Flaxseed is rich in omega-3 and is regarded as one of the most effective plant foods, which can reduce the risk of cancer, heart disease, stroke and diabetes.
9.oranges
We all know that oranges are rich in vitamin C, but some people may not know that vitamin C is essential for the production of white blood cells and antibodies, which are powerful weapons against infection.
9. Quinoa
Quinoa is touted as one of the best cereals. It is rich in protein, iron and fiber, which helps to control weight, reduce the risk of heart disease and prevent diabetes.
10. Spinach and cabbage
Spinach has the ability to form healthy new cells and is a rich source of vitamins, minerals and fiber. Studies have shown that kale can reduce the risk of ovarian cancer, breast cancer and other cancers.
1 1. Sweet potato
They are rich in vitamin A, which can enhance the health of the immune system, eyes and bones.
12. Tea
Every shopping center in America has opened a new tea shop for a reason. Tea contains a high-quality antioxidant called flavonoids. Because of this, tea can reduce the risk of Alzheimer's disease, diabetes and cancer, promote the health of bones, gums and teeth, and improve memory, attention and mood. For maximum benefit, drink fresh tea, hot tea or iced tea.
13. Tomato
They contain something that is hard to get in other foods, lycopene. In addition, because of this, tomatoes can help protect the skin from ultraviolet rays, lower cholesterol and even prevent some cancers.
14. Yogurt
Yogurt contains bacteria beneficial to intestinal health and reduces intestinal diseases. And because it is rich in calcium, it also helps to prevent osteoporosis.