good_food_display_-_nci_visuals_onlineAll of us may already know the basics of healthy and unhealthy food. Fruits and vegetables are healthy, junk foods, sweets and oily foods are not. However, if you’re looking for the best food to stock to have the best nutrition all the while conserving fridge and shelf space, the following foods are recommended.

Of course, green leafy vegetables are part of the list. Broccoli, cabbage and lettuce are highly nutritious and are filled with anti-carcinogenic phytochemicals. Spinach on the other hand is a good source of vitamins, specifically vitamin K, which can limit neuronal damage and at the same time help prevent osteoporosis, arthritis and diabetes.

fresh-best-fruits-to-eat-for-healthy-life-5Fruits, are also included. Apples and blueberries. Apples can truly keep the doctor away, since they are packed with fiber that can reduce risks of heart disease. It also contains the mineral boron, good for the bones. Meanwhile, blueberries are known for being rich in antioxidants and being anti-inflammatory.

Fruit juices also make the list. More specifically, orange juice and pomegranate juice. Orange juice contains potassium and lots of vitamin C, which helps increase immunity. And increase the good cholesterol levels of a person. Pomegranate, on the other hand, contains tannins and anthocyanins. These antioxidants may help reduce the bad cholesterol levels.

Yogurts are good for digestion since they can keep the good digestive bacteria at a healthy level. Furthermore, it is also filled with calcium, potassium and vitamin B.

Wild salmon – not the farm-raised ones – provides the best nutrition and protein in exchange for a few calories. It also contains omega-3 that can help maintain a healthy heart.

Wheat germ and oatmeal. The former contains iron, fiber, calcium, potassium, zinc and magnesium.  It can help maintain bone health and insulin levels and it may also increase immunity. The latter also contains fiber, iron and magnesium, but it also contains vitamin E.

Sweet potatoes, huh? Well, they actually provide five times the amount of beta carotene our body needs. This is good because beta carotene can make the skin healthier and improves the immune system.

jalapenos1Last, but not the least, hot peppers. The unremarkable bell peppers and jalapenos that are used to give an extra flavor or spicy touch to the food we make surprisingly hold a lot of health benefits.  Jalapenos, in particular, is rich with vitamin K, compared to other hot peppers. It also contains plenty of vitamin C. The capsaicin it contains is also capable of relieving pain and decrease bad cholesterol levels. Additionally, studies have shown that capsaicin can also curb prostate cancer, sometimes even other cancers.

If you want efficiency and taste, remember these!

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