11 Healthy and Fit Foods

A list of the 11 healthy and fit foods that you can use in your daily meals. Guaranteed delicious and healthy and fit!

1. Linseed or Flaxseed

Flaxseed is the strongest plant source of omega-3 fatty acid. According to research adding flaxseed to the diet restricts the occurrence of heart disease by up to 46%. It helps to prevent red blood cells from clumping and clotting that causes clogged arteries. Flaxseed reduces the risk of developing breast cancer. A recent study showed that women who received 10 grams of flaxseeds (1 tablespoon) every day for 2 months have a 25% improvement in the ratio of the chemical elements in the blood, that protects against breast cancer.

Sprinkle a spoon or two of flaxseed every day on breakfast cereal, salad or yogurt. Keep it in the refrigerator. Flaxseed oil is a fit food that is essential in every fitness diet.

2. Olive oil

Olive oil is full of heart-healthy monounsaturated fats that lower “bad” cholesterol and increase “good” cholesterol. It is rich in antioxidants that reduce the risk of cancer and other chronic diseases such as Alzheimer’s disease.

The Extra Virgin olive oil contains the most antioxidants and tastes better. Sprinkle a little on vegetables before you bake them, use it in sauces and marinades and to flavor bread for dinner.

3. Avocado

This smooth fruit is a great source of monounsaturated fatty acids and also other key nutrients. When your add avocado to salads and sauces, it helps to increase the absorption of specific herbal ingredients associated with decreased risk of heart disease and macular degeneration. Avocados also contain heart preserving components such as soluble fiber, vitamin E, folic acid and potassium.

Avocado is quite caloric. To avoid excess weight it is better to replace another high fat food such as cheese or mayonnaise.

4. Broccoli

Select any life-threatening illness – cancer, heart disease, indeed any – eating more broccoli will prove useful against it. If you eat broccoli or vegetable dishes (like cabbage or cauliflower) an average of 4 times a week this will reduce the risk of death due to severe or chronic disease by over 25%, according to data from a study conducted for 28 years.

For maximum value, prepare the vegetables steamed. Steamed broccoli release the maximum amount of sulforaphane – a substance for which there are data that neutralizes cancerous carcinogens.

5. Spinach

Popeye the sailor is absolutely right – spinach is very useful and healthy product. It contains a lot of lutein – the same yellow pigment that is found in egg yolks. Besides the fact that it prevents from age-related macular degeneration (the leading cause of blindness), lutein protects against heart failure by keeping artery walls clear of cholesterol plaques.

Spinach is rich in iron, which helps deliver oxygen to cells for energy and folic acid – vitamin from group B that protects the fetus from defects.

Prepare frozen spinach leaves (they provide more iron cooked than raw) and serve them as a side dish to dinner several times a week.

6. Tomatoes

They are the most common source of lycopene – an antioxidant that protects the body from heart diseases and breast cancer. The only problem with tomatoes is that we usually eat them in spaghetti sauce or slices on the sandwich. For a healthy effect, cut the tomatoes into 4, pour them with olive oil, garlic powder, salt and pepper. Bake them 20 minutes at 200 degrees and serve them with chicken.

7. Sweet potatoes

The potato is one of the best ways to generate vitamin A – important substance that protects and maintains eyes, skin, respiratory, urinary and intestinal tract. The potato is the food that is most rich in beta-carotene, which is converted into vitamin A by your body. Beta-carotene also contained in carrots, pumpkin, cabbage and melons, but in smaller quantities. Half cup of potatoes have only 130 calories but provide the body with 80% of the required daily dose of vitamin A. Eat the sweet potatoes roasted or steamed but not fried.

8. Garlic

Garlic contains more than 70 active phytochemicals, including allicin, which lowers high blood pressure (about 30 units). Regular consumption of garlic reduces the risk of ovarian cancer, colon cancer and other cancers. Allicin effectively fights viral infections and bacteria. Recent studies show that people who regularly eat garlic, suffer more than 60% less than colds.

To make garlic healthier, crush the cloves and allow them to stand 20-30 minutes before cooking – it activates and keeps ingredients that help the heart.

9. Red peppers

Citrus are best known as a source of vitamin C, but actually red peppers contain more of it. Vitamin C is best known for its benefits for the skin and the immune system. Studies show that a sufficient amount of vitamin C really slows the wrinkling and drying of the skin. While Vitamin C affects your body indirectly (by strengthening the immune system) to prevent cold or flu, according to studies, it helps in quick recovery.

Vitamin C has other important functions. Finnish researchers have found that low levels of vitamin C in the body, the risk of stroke is increased more than 2 times, and their Australian colleagues argue that it prevents arthritis and reduces pain caused by this disease.

10. Blueberries

They are an excellent source of antioxidants. Diet with lots of blueberries helps to improve memory, to prevent urinary tract infections and relieve eyestrain.

Add up to 1/2 cup blueberries to your daily diet to maximize health benefits. This amount provides 2 times more antioxidants than the average person takes daily.

11. Apples

Undoubtedly one of the healthiest fruits. In a study analyzing the health habits of almost 34 people for nearly 20 years, apples have one of three foods (along with pears and red wine), which are most effective in lowering the risk of death from heart disease after menopause. Other large-scale studies have shown that apples decreased risk of lung cancer and type 2 diabetes and help weight loss.

One of the things that can make apple unhealthy is mixing it with sugar, flour and butter, ie “Transform” into pie. Instead, eat a snack with a tablespoon of peanut butter or adding slices to salads and sandwiches.