Lemon
A single lemon provides more than 100% of the recommended daily allowance of vitamin C, which can help increase good HDL cholesterol levels and strengthen bones. Citrus flavonoids can inhibit the growth of cancer cells and act as anti-inflammatory.
Broccoli
A moderate broccoli contains more than 100% of the recommended daily allowance of vitamin K and about 200% of the recommended daily allowance of vitamin C -2 is essential for bone nutrition. The same amount also works against different types of cancer.
Dark chocolate
About 7 grams of chocolate daily can lower blood pressure in healthy adults. Also, cocoa is rich in flavonoids and antioxidants, which helps reduce bad LDL cholesterol and increase good.
Potatoes
A red potato alone contains 66 micrograms of folic acid, about the same amount found in 1 cup of spinach or broccoli. A sweet potato provides us with about 8 times the amount of vitamin A we need, which has anti-cancer effects, boosts the immune system, and is good for eyesight.
Salmon
It is an ideal source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease and cancer. A portion of 85 grams contains 50% of the recommended daily allowance of niacin, which protects against Alzheimer's and memory loss.
Walnuts
They contain the most omega-3s of all nuts, which helps lower cholesterol. Also, omega-3s seem to improve mood and fight cancer, while at the same time they may protect from the sun, without this meaning that you can avoid sunscreen.
Avocado
Rich in good fats, avocados, thanks to them, can help reduce cholesterol by about 22%. An avocado provides us with more than half the fiber and 40% of the folic acid you need daily, which helps reduce the risk of heart disease.
Garlic
A strong ally against disease, garlic can inhibit the growth of bacteria, including E. coli. Allicin, also found in garlic, acts as an anti-inflammatory and appears to help lower cholesterol and blood pressure levels.
Spinach
Spinach contains lutein and zeaxanthin, two antioxidants that stimulate the immune system and are particularly important for eye health. Recent research has shown that among fruits and vegetables with anti-cancer effects, spinach is the most effective.
Beans
A portion of legumes (beans, lentils, peas) 4 times a week can reduce the risk of heart disease by 22%, but also act against breast cancer, reducing the risk.
Apples
Apples are an excellent source of antioxidants that fight harmful free radicals. It is even believed that apple polyphenols can help with longevity. What is certain is that with one apple a day, our bad cholesterol can be reduced, as well as the risk of stroke.
Almonds
Almonds contain more fiber than other fruits, their valuable, unsaturated fats make up to 94% of their total fat content, therefore they help a lot in regulating cholesterol. If we eat them as a snack, it is a great way to reduce our appetite and overeating, but without gaining extra pounds. So, protect your heart and love the almonds!
These are the top foods that nature offers us, among many other miraculous things like herbs, and make us healthier overall.