The Top 10 Healthy Foods

Imagine a choice of foods that were tasty, nutritious and good for your health - i.e. they helped you maintain a healthy body weight, improved your overall mood, and reduced your risk of developing diseases.

According to several sources and surveys in North America and Western Europe, the following ten foods are considered overall to be the most healthy.

1) Apples

Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances generated in the body that cause undesirable changes and are involved in the aging process and some diseases.

Some animal studies have found that an antioxidant found in apples (polyphenols) might extend lifespans. Tests on fruit flies found that polyphenols also help them to preserve their ability to walk, climb and move about.

Another study found that adult females who regularly ate apples had a 13% to 22% lower risk of developing heart disease.

2) Almonds

Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A scientific review published in Nutrition Reviews last year found that almonds as a food may help maintain healthy cholesterol levels.

Almonds have more fiber than any other tree nut.

The fatty acid profile of almonds, which is made up of 91-94% unsaturated fatty acids, may partly explain why it helps maintain healthy cholesterol levels.

3) Broccoli

Broccoli is rich in fiber, calcium, potassium, folate and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant.

Overcooking can destroy myrosinase - if the enzyme myrosinase is not destroyed during cooking, broccoli can also reduce the risk of developing cancer. The best way to cook broccoli and to preserve the myrosinase is to steam the vegetable lightly - if it is overcooked, the vegetable's beneficial effects can be seriously undermined, researchers from the University of Illinois wrote in the peer-reviewed journal Nutrition and Cancer.

Myrosinase converts some of the sulfur-based chemicals found in broccoli (called glucosinolates) into isothiocyanates (other sulfur-containing chemicals), which are known to have anticancer properties. The researchers said that adding broccoli to a meal can often double its cancer protection properties.

Another ingredient, sulforphane, which exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory qualities. However, overcooking can destroy most of the benefits.

"Lightly Steamed Broccoli Has Powerful Anticancer Enzyme Myrosinase"

4) Blueberries

Blueberries are rich in fiber, antioxidants and phytonutrients. Phytonutrients are natural chemicals found in plants. Unlike minerals and vitamins that are also found in plant foods, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.

Blueberries were found in another study carried out by scientists at Texas Woman's University, to help in curbing obesity. Plant polyphenols, which are abundant in blueberries, have been shown to reduce the development of fat cells (adipogenesis), while inducing the breakdown of lipids and fat (lipolysis).

Regular blueberry consumption can reduce the risk of suffering from hypertension (high blood pressure) by 10%, because of the berry's bioactive compounds, anthocyanins

Blueberry consumption has also been associated with a lower risk of artery hardening, and/or intestinal diseases. The fruit has also been linked to stronger bones in animal studies.

5) Oily fish

Examples of oily fish include salmon, trout, mackerel, herring, sardines and anchovies. These types of fish have oil in their tissues and around the gut. Their lean fillets contain up to 30% oil, specifically, omega-3 fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system. Oily fish are also known to provide benefits for patients with inflammatory conditions, such as arthritis.

Oily fish also contain vitamins A and D.

Scientists at UCLA's Jonsson Comprehensive Cancer Center found that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements.

The following benefits linked to fish oils or fish oil supplements have been reported online in Medical News Today:
"Fish Oil Aids Bi-Polar Behavior In Mice, Hinders Alcohol Cravings"

"Fish Oil May Prevent Muscle Loss In Breast Cancer Survivors"

"Fish Oil Boosts Responses To Breast Cancer Drug Tamoxifen"

"Fish Oil Omegas Now Fight Women's Vision Loss"

"Fish Oil And Omega-3s, Helping Chemo Patients Gain Weight"

6) Leafy green vegetables

Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person's risk of developing diabetes type 2. Researchers from Leicester University, England, said that the impact of dark green vegetables on human health should be investigated further, after they gathered data from six studies.

Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed or very lightly boiled. It is a good source of vitamins A, B6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron.

7) Sweet potatoes

Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B6, as well as carotene (the pink, yellow ones).

The Center for Science in the Public Interest, USA, compared the nutritional value of sweet potatoes to other vegetables. The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein and complex carbohydrates were considered.

8) Wheat germ

Wheat germ is the part of wheat that germinates to grow into a plant - the embryo of the seed. Germ, along with bran, is commonly a by-product of the milling; when cereals are refined, the germ and bran are often milled out.

Wheat germ is high in several vital nutrients, such as vitamin E, folic acid (folate), thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essential fatty acids.

Wheat germ is also a good source of fiber.

9) Avocados

Many people avoid avocados because of its high fat content; they believe that avoiding all fats leads to better health and easier-to-control body weight - this is a myth. Approximately 75% of the calories in an avocado come from fat; mostly monosaturated fat.

Avocados are also very rich in B vitamins, as well as vitamin K and vitamin E.

Avocados also have a very high fiber content of 25% soluble and 75% insoluble fiber.

Studies have shown that regular avocado consumption lowers blood cholesterol levels.

Avocado extracts are currently being studied in the laboratory to see whether they might be useful for treating diabetes or hypertension.

Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the pre-cancerous cells.

10) Oatmeal

Oatmeal is meal made from rolled or ground oats, or porridge made from ground or rolled oats. In the United Kingdom and the Republic of Ireland, the term "porridge" or "porridge oats" are common terms for the breakfast cereal that is usually cooked.

Interest in oatmeal has increased considerably over the last twenty years because of its health benefits.

Studies have shown that if you eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they are too high, will drop, because of the cereal's soluble fiber content. When findings were published in the 1980s, an "oat bran craze" spread across the USA and Western Europe. The oats craze dropped off in the 1990s.

In 1997, the FDA (Food and Drug Administration) agreed that foods with high levels of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied with a low-fat diet. This was followed by another surge in oatmeal popularity.

Oats is rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose.

Oatmeal porridge is very rich in B vitamins, omega-3 fatty acids, folate, and potassium.

Thank you by  http://www.medicalnewstoday.com/articles/245259.php

The Many Benefits of Drinking Water

As you know, your body is only able to stay alive for a short period of time with no water. As well known as this is, many individuals don't drink as much water as they ought to. That is why we'll be focusing on a number of the main benefits of drinking more water in the following paragraphs. Yet another related issue is deciding what kind of water to drink -bottled, tap or distilled.
Our bodies are mainly composed of water, which is one reason why we have to have a constant supply of it for optimum health. Numerous parts of your body must be regularly nourished by water, including your joints, bones and blood cells. If possible, you should drink enough water to keep your blood healthy and your cells reproducing as they ought to. The health of your bones also depends a great deal on water. Your bones, muscles and joints will need more water when you work out or are doing anything strenuous. Whether you want to prevent an injury or heal faster from one you already have, water can help you do this.
You may have heard that distilled water is ideal -or that filtered, tap or bottled water is best. This is a controversial topic that will not be solved in a single write-up -or even a single book. It really depends on a number of factors, like the quality of the tap water in your area. You'll also find varying qualities of bottled water. And when it comes to filters, there are a number of kinds. A few filters are very expensive and claim to remove anything harmful. If your local faucet water is safe, then an inexpensive water filter may be all you need to make it even safer and tastier. You can find strong viewpoints on both sides of the distilled water debate, so you really should study this thoroughly and make up your own mind.
Everybody knows that without water you'll in the end die from dehydration. Most people, however, don't usually face this type of serious case. You need to realize, though, that you can live an ostensibly normal life and still be dehydrated. What can take place is that your body adapts, as much as it can, to this condition. You may not even be conscious of feeling dehydrated more often than not. Yet it will have an impact on your energy levels and your disposition. The health of your skin also is dependent upon being adequately hydrated. Your metabolism also does not function as efficiently, making it harder to burn calories. So if you want to feel your best, you should ensure your body is hydrated all of the time.
Water is so essential to the health of your body that you really should be aware if you're drinking adequately. Drinking lots of water is of particular importance when you're doing any type of physically demanding exercise. Even if you are just at work or running errands, however, water is still essential. Finding the healthiest kind of water is another issue, and one that hinges on your budget and where you reside.

Thank you by  Bren Fisher

How to Exercise Properly ?

Summer is very hot, but we can choose to come out at night and do some exercise. Now many young people addicted to online games, ask for runescape accounts for sale and sell rs accounts, and I think exercise time should be allowed to replace the gaming time. The famous tennis player Li Na also wrote on micro blog: "Whatever the reason is, in such a good day, you should not stay home focus on runescape accounts selling this summer. I will keep training and hope to achieve the target. If you want to exercise, you rush out and move up!
Now, many white-collar workers are keen to take advantage of the lunch break to exercise, why in my lunch break time to exercise? How long and which sport should be taken? How to conduct a reasonable exercise on lunch breaks?
Select the appropriate item
Experts said that exercising in lunch time maybe a little bit awkward. Ordinary people should better do the exercise one hour after meal. If you want to exercise before meals, you can eat something first to avoid low blood sugar fasting movement. After exercise you should not eat immediately, preferably half an hour after meals.
For sports event, the elderly should choose relatively soft projects such as swimming, table tennis, running, simple strength exercises and so on. For basketball, badminton, football and other projects that strength is relatively larger, if under no air conditioning in the outdoors, it is prone to cause heat stroke and other phenomena, it is suggested to reduce exercise intensity and time should be not too long.
Pay attention to exercise intensity
Experienced fitness instructor said that sub-health people should pay special attention to exercise intensity and time on lunch break. Because they are easy to experience hypoglycemia high blood pressure and other conditions during exercise. The intense exercise will speed up the heart rate, and sporters often fail to the control exercise intensity later, so it is easy to cause movement hazard. So, for people who do not exercise regularly, it is best not to exercise at lunch time.
For people that long-term adhere to exercise, they have to pay attention to scientific movement, preferably under the guidance of professional coaches sport, but to develop a reasonable diet plans and arrangements for rest, exercise should be emphasized that the lunch break within its ability to carry out.
Guarantee adequate rest
Doctors said that the outdoor sports in summer lunch time is easy to cause heat stroke, so you should try the indoor sports. Because of gastrointestinal needs more blood supply, so it should be enough rest and then go exercise after lunch. The most reasonable exercise method is to walk twenty to thirty minutes after lunch, then rest for half an hour. If you want to take exercise in the lunch break, you must ensure that 7-9 hours of sleep at night.

Thank you by  Kath ycscc