The healthiest foods in the world

Food can play a crucial role in the prevention of many diseases, especially cancer and diseases of the heart and the blood vessels, of which most people die in the world. The positive impact of healthy foods in the prevention of diseases is now considered indisputable.

A healthy diet can help prevent certain long-term (chronic) diseases such as heart disease, stroke and diabetes. It can also help reduce the risk of developing certain types of cancer and help you maintain a healthy weight.

Here's our list of 10 healthiest foods on the planet:

Healthy food #1: Lemon

Why is it healthy:

- Only one lemon contains more than 100 percent of the recommended daily intake of vitamin C, which can help increasing the level of "good" (HDL) cholesterol and strengthen the bones. Flavonoids found in lemon can help preventing the growth of cancer cells and come with anti-inflammatory properties.

Lemon is full of nutrients, contains bioflavonoids, pectin, folic acid, vitamins C, A, B1, B6, potassium, calcium, magnesium, phosphorus, manganese. It also has a beneficial effect on the liver, intestine, stomach, immune, nervous and cardiovascular systems.

Add a slice of lemon in a cup of green tea. A study found that lemon enhances the absorption of antioxidants from green tea as much as 80%.

Healthy food #2: Broccoli

Why is it healthy:

One broccoli contains more than 100 percent of the recommended daily intake of vitamin K and almost 200 percent of the recommended daily dose of vitamin C - two of the most essential nutrients in growth of bones. It has been shown to significantly reduce the risk of various forms of cancer, especially colon cancer.

To preserve all the nutrients, broccoli is briefly put in the microwave. It will keep as much as 90% of nutrients, while cooked in water or steamed only 66% remain.

Broccoli is a wonderful food, whos benefits are countless. In it are found even 3 active ingredients that protect against cancer - blocking the development of cancer cells and prevent bowel, stomach, breast, uterus and prostate cancer. Thanks to the high content of potassium and magnesium, helps to regulate the blood pressure thous keeping it within the normal range.

It is rich in fiber, which helps the digestion, prevents constipation and regulates the blood sugar levels. It contains glucoraphanin, glukonasturtian and glucobrassicin which help with the elimination of toxins from the body.

Healthy food #3: Dark chocolate

Why is it healthy:

Only 7.5 grams per day can reduce the blood pressure level. Cocoa is rich in flavonoids, antioxidants are proven to reduce the "bad" cholesterol and increase the levels of good (HDL) cholesterol.

One piece of dark chocolate contains about 53.5 milligrams of flavonoids, while milk chocolate containing less than 14mg.

Healthy food #4: Potatoes

Why are they healthy:

One potato contains about 66 micrograms of folic acid, which is equivalent to one cup of spinach or broccoli. One sweet potatoes (batata) exceeds the recommended daily allowance of vitamin A as much as 8 times. Vitamin A strengthens the immune system and reduces the risk of the development of cancer cells.

Before you eat potatoes, wait for it to cool. Studies have shown that this way, one can burn as much as 25% more fat after a meal.

Healthy Food #5: Salmon

Why is it healthy:

It is an excellent source of omega 3 fatty acids that reduce the risk of depression, heart disease and cancer. Only 85 grams of salmon contains more than 50% of the recommended daily intake of niacin (vitamin B3), for which some studies have found that it reduces the risk of Alzheimer's disease and memory loss.

We recommend wild salmon that contains significantly more omega 3 fatty acids, compared to the one from growing.

Healthy food #6: Walnuts

Why are they healthy:

Out of all nuts, they contain the most omega-3 fatty acids that regulate the cholesterol levels.

Omega 3 fatty acids improve the mood and reduce the risk of cancer. According to some studies, they protect against UV rays, but still do not forget about sun cream for protection from UV rays.

Nuts can be eaten as a snack, especially in the evening because they contain antioxidant melatonin, which improves the quality of sleep.

Healthy food #7: Avocados

Why are they healthy:

Avocados are a rich source of healthy fats. One study found that they reduce the level of bad cholesterol by 22%. One avocado contains as much as twice the fiber of the recommended daily intake. It will also provide 40% more folic acid than the daily recommendations.

Add them to salads because it will improve the absorption of key nutrients as much as 5 times, compared to salads that do not contain them.

Healthy food #8: Garlic

Why is it healthy:

Garlic is a powerful fighter against a number of diseases, preventing the growth of bacteria, including E. coli.

Allicin, a compound found in garlic comes with an anti-inflammatory effect and is effective in regulation of cholesterol levels and blood pressure.

Crushed fresh garlic contains the most allicin. Garlic should not be thermally treated for too long as the medicinal properties begins to fade after 10 minutes of cooking at high temperature.

Healthy Food #9: Spinach

Why is it healthy:

Spinach contains lutein and zeaxanthin, two antioxidants that strengthen the immune system and protect the health of the eyes.

Scientists have found that spinach belonging to the species of vegetables that most effectively reduces the risk of cancer.

Spinach is healthy, but also delicious. If you are not a fan of it, add it to a smoothie. That way you will not notice it, and yet you will still take advantage of its health benefits.

Healthy food #10: Legumes

Why are they healthy:

The consumption of legumes (beans, peas, lentils) four times a week can reduce the risk of heart disease by 22 percent. These healthy habits can also reduce the risk of breast cancer.

The darker the legumes, the more antioxidants they contain. One study found that black beans, unlike white, contains 40 times more antioxidants.