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7 magical foods you must take in daily

What we consume shows on our appearance. A nutritious and low fat free diet keeps one mentally and physically sharp. A good habit which if continued, any one can expect a dramatic increase in good health and appearance. Keep yourself youthful and beautiful with the magic of the seven listed foods. 

1. Spinach - It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or ½ cup cooked per day.

2. Yogurt - Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium- and protein-rich goop a day.

3. Tomatoes - There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.

4. Carrots - Most red, yellow, or orange vegetables and fruits are spiked with carotenoids-fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis-but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for ½ cup a day.

5. Black Beans - All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.

6. Walnuts - Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken. Other nuts combine only one or two of these features, not all three. A serving of walnuts-about 1 ounce, or seven nuts-is good anytime, but especially as a postworkout recovery snack.

7. Oats - The premium of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy.
 

 

 
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