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7 healthy foods for every day

Having decided to contribute to the debate about the principles of optimal nutrition and interviewing half a dozen reputable nutritionists, we offer a list of foods that we consider to be the most healthy foods for health.



Apricots contain beta-carotene, which prevents free radicals from actively destroying the internal structures of the body, and is also beneficial for the eyes.

Tip: Try to buy apricots while they are still firm. As soon a apricots become soft, they begin to lose nutrients.


Oleic acid, the unsaturated fat found in the fruit, lowers cholesterol and increases high-density lipoprotein, plus, avocados are high in fiber (carbohydrates).

Tip: Try replacing mayonnaise in your sandwiches with a few slices of avocado.

Berries also contain vitamin C, which lowers cholesterol levels in the body and reduces the chance of cardiovascular disease.


A medium-sized mango contains 57 mg of vitamin C, which is approximately the required daily intake for humans.

Tip: Cut and serve fruits along with green leaves. In this case, your salad will have a refined and unique taste.


Vitamin C (117 mg in half a melon, double the recommended daily allowance) and beta-carotene are two of the strongest antioxidants that help protect cells from the damage associated with increased free radical activity.

Cranberry juice

Helps fight bladder infections by inhibiting bacterial growth.

Tip: Buy 100% juice concentrate and add it to water without sugar.

A tomato contains 26 calories, 1 gram of carbohydrates. Contains no fat.


These small pearls are the main source of iron, helping to carry oxygen to the tissues.  Does not contain fat.

Tip: Add raisins to oatmeal or cereal every morning.


Contains limonene and vitamin C, which help prevent cancer. It contains very few calories and contains no fats or carbohydrates.

Tip: Add lemon juice to salads, beans, and vegetables for flavor.

Add a sliced ​​banana to oatmeal or puree it in a blender with yogurt or milk and a little fruit juice.


Onions are rich in one of the strongest flavonoids, Quercetin. Studies show that onions reduce the chance of developing cancer. A cup contains 61 calories, 3 grams of carbs and 0 fat.

Tip: Chopped onions will help boost your nutrient content.


These, unusual at first glance, vegetables contain a considerable amount of silymarin, an antioxidant that reduces the risk of disease.

Tip: Steam the artichoke for 30-40 minutes. Add lemon juice. Add freshly squeezed lemon juice on top.


Figs can help reduce nausea. A teaspoon of fresh ginger contains 1 calorie, 0 fat, 0 fiber. Add fresh lemon juice for flavor, nutrients and vitamin C.


Lateen and zeaxanthin, carotenoids that prevent retinal dystrophy, which is the main cause of blindness in old age.

In addition, this green fountain of youth will help to get rid of some of the signs of aging. One serving contains 7 calories, 1 gram of carbs and no fat at all.

Bok Chow (Chinese cabbage)

Bok Chow is high in brasilin, which, according to some studies, may help protect against breast cancer. As well as indoles and isocyanates, which lower estrogen levels, thereby making Bok Chow a doubly powerful weapon against breast cancer.

A serving contains 158 grams of calcium (16% of the recommended daily intake), which helps fight osteoporosis, 20 calories, 3 grams of carbohydrates and contains no fat.

Tip: Chop the white, juicy stems and add them to the stir-fry just before serving or along with olive oil and garlic.

Tip: Split the nuts (acorns) in half, remove the edible core and bake them until they are soft. Then sprinkle them with cinnamon.


Watercress is high in phenethyl isocyocenate, which along with vitamin C and E helps keep cancer cells at bay.

Tip: Use watercress to make sandwiches, and add it to salads for a tangy flavor.

One head of garlic contains 4 calories and does not contain fat and carbohydrates at all.

Tip: Try to cook the head of garlic for 15-20 minutes until softened, and then spread the garlic mass on the bread like butter.

The energy value is 318 calories. Contains: 5 grams each of carbohydrates and fats.

Tip: Add quinoa to your soup for more protein.

 Wheat germ

A tablespoon contains approximately 7% of the daily required amount of magnesium, which prevents muscle cramps.

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