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15 healthy foods that you must add in your diet and their benefits;

Updated on April 6, 2015
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1. Kale Cabbage

It is one of the healthiest vegetables. Full of antioxidants, minerals and vitamins, this cabbage decreases the risk of ovarian cancer and breast cancer and reduces the risk of arthritis.

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2. Salmon

The salmon orange meat has become one of the new stars in diets and healthy life for the past years. Cooking or smoked, the salmon is full of vitamin D and omega 3 fatty acids that protect your heart and help you maintain your cognitive function at high levels.

Two servings per week of 200 grams salmon, increases the levels of omega 3 in the body as much as one pill /a supplement of fish oil / omega 3 does in one week;
The body absorbs faster and more effective the omega 3 from salmon than it absorbs from the oily pills made from cod liver which can be found in any food store;


3. Walnuts

A handful of walnuts contains the recommended daily dose of omega 3 fatty acids, which improves cognitive function, get rid of cholesterol and improve blood pressure. Put them in the morning cereal or throw them in salads.

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4. Apples

They are full of fiber, vitamin C and keep your entire body healthy. There is a saying - 1 apple consumed every day keeps you away from the doctor. These fruits have lots of water, fiber and healthy carbohydrates. Eat them with all the zest for additional intake of fiber. These elements set the fats and toxins in the intestine and therefore you eliminate faster.

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5. Blueberries

They support the entire body: balancing blood sugar levels, supporting the cardiovascular system, strengthens blood vessels, reduce high blood pressure and protects against all types of cancer.

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6. Bananas

Bananas are full of fiber, vitamin C and potassium, a combination that helps you control your blood pressure and keep your silhouette under control.

In addition, bananas are the best natural energy that you can call whenever you do not feel fit - studies have shown that they are even stronger than the energy drinks which most of us consume daily.

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7. Broccoli

Broccoli is a super-food. It contains powerful antioxidants, vitamin C, folic acid, a significant amount of calcium, potassium, zinc, iron and vitamins B1, B2, B3, B6.

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8. Spinach

It is a plant that you'd better not avoid. The nutrients it contains can not be easily gathered from other vegetables or fruits. From calcium to vitamins A and C, folic acid and lutein, spinach has a good range of substances that would be a shame not to take advantage of.

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9. Lentils

Even if you do not like them very much, beans, lentils are full of iron, fiber and protein. And unlike other vegetables, they do not contain sulfur, and do not lead the accumulation of gas. Try them, they are easy to cook.

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10. Eggplants

They have all the qualities of a dietetic food : they are full of fiber and water and have very few calories. They also contain a whole package of B Vitamins that fills you with energy. Just try to avoid the recipes where you need to fry them.

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11. Tomatoes

Fresh tomatoes are a cocktail of vitamins and minerals that have the power to take away from your body very serious health conditions.

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12. Quinoa

In 1993, NASA researchers have called ''quinoa'' , the food with most nutritional qualities on the planet. In theory is a pseudocereal, but basically is included in whole grains category. It is praised by nutritionists because is composed of essential amino acids, protein, fiber and potassium and is very easy to digest.

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13. Oatmeal

Full of dietary fiber, oatmeal are highly nutritious and are low in calories. It helps to keep your cholesterol and weight under control. You can combine them with bananas or berries, ideal for a breakfast rich in proteins, carbohydrates and healthy fats.

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14. Chia seeds

Chia seeds are some of the most powerful, functional and full of nutrients food in the world. Extremely rich in fiber and full of antioxidants, protein, minerals, vitamins and Omega-3, chia seeds are ideal for people who want to adopt a healthy lifestyle. They have more antioxidants than blackberries, more fiber than corn flakes, more calcium than milk and more protein, fiber and calcium than flax seeds.

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15. Almonds

Like other nuts, almonds are a rich source of protein. They also contain calcium and healthy fats, helping you to keep your heart health and brain functionality.

Nutrients and vitamins our body needs on a daily basis

Vitamins
Recommendation:
Benefits
Calcium
1,000 milligrams a day
Bone health
Fiber
25 grams a day
Protects against coronary heart disease and reduces the risk of diabetes
Magnesium
310 to 320 milligrams a day
Helps maintain normal muscle and nerve function and develop and maintain bones
http://www.realsimple.com/health/nutrition-diet/healthy-eating/nutrients-you-need

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