1. Spinach
Not only does spinach help protect your eyes from macular degeneration (a decrease in visual sharpness), but the carotenoids in spinach also help maintain bone density and prevent the risk of fractures. All kinds of green leafy vegetables are rich sources of potassium and magnesium, as well as folate, which all function in maintaining blood pressure and reducing the risk of stroke. Folate also contributes to reducing the risk of lung cancer in former smokers.
2. Broccoli
Broccoli is one of the cancer-fighting foods, thanks to the presence of sulfur compounds, such as sulforaphane. Consuming more broccoli can reduce a person's risk of breast cancer, lung cancer, and colon cancer. Sulforaphane has also been proven to kill bacteria that cause ulcers. Broccoli is also the best source of calcium and potassium, good for bones and regulating your blood pressure. Vitamin C and beta-carotene can also protect your eyes from cataracts and keep brain cells safe from free radical attacks.
3. Beans
Beans are actually good for your heart because they can absorb cholesterol, allowing the body to eliminate it before it sticks to artery walls. Studies have found that a high soluble fiber diet can reduce total cholesterol by 10-15 percent. A recent study even showed that foods sourced from seeds are among the top category with the highest antioxidant levels.
4. Garlic
Garlic possesses antibacterial, antifungal, and antivirus properties, and even has the potential to eliminate some antibiotic-resistant bacteria. While only slightly lowering cholesterol, this spice also acts as a blood thinner, reducing the formation of blood clots, the risk of heart attacks, and strokes. Consuming at least six cloves or more of garlic per week can reduce the risk of colorectal, stomach, and prostate cancer compared to eating just one clove every week.
5. Avocado
Do not mistake the fat content in avocados. The fat in avocados falls into the category of monounsaturated fats, so it will not make your stomach bulge. In fact, avocados can lower cholesterol levels. Researchers have found that replacing just 5 percent of calories from saturated fat (butter or cheese) with monounsaturated fat (avocado) can reduce the risk of heart attacks by more than a third. Additional benefits, avocados are also high in beta-sitosterol, a plant sterol that inhibits the absorption of cholesterol from food, acts as an anticancer compound (glutathione), and a powerful antioxidant.
6. Yogurt
Yogurt is a food source that plays a crucial role in bone development. However, the true strength lies in good bacteria, known as probiotics, which continue to suppress the growth of harmful bacteria in your gut. Too much "bad" bacteria can lead to gastrointestinal health problems and others. Consuming yogurt can help address inflammatory bowel disease, ulcers, urinary tract infections, and fungal infections in the vagina.
7. Dark Chocolate
Dark chocolate contains a significant amount of flavonoids, a type of antioxidant. In fact, the flavonoid content in dark chocolate is higher than in other foods. Studies have found that antioxidants can improve blood pressure, prevent blood clotting, slow down the oxidation of LDL cholesterol, and reduce inflammation. Some research suggests that consuming 45 grams (1.5 ounces) per day can reduce the risk of heart attacks by 10 percent. Eating dark chocolate can also lower insulin resistance, a major issue behind diabetes.
8. Blueberries
The antioxidant compounds in blueberries, known as flavonoids or more commonly anthocyanins, help fight against heart disease, cancer, age-related blindness, and memory loss. Like their cousin cranberries, blueberries have been proven to prevent urinary tract infections, thanks to the antioxidant epicatechins, which prevent bacteria from sticking to the bladder walls. Furthermore, the fiber in blueberries is effective in preventing constipation.
9. Flaxseed
Flaxseeds work similarly to estrogen hormones in the body, blocking estrogen receptors on cells and contributing to a decrease in levels of certain hormones associated with cancer, such as breast cancer. Flaxseed is also a fantastic source of alpha-linolenic acid (ALA), an essential fatty acid used by the body to produce omega-3 fatty acids. ALA helps to thin the blood and reduce the risk of heart attacks and strokes.
Eating at least two servings of salmon per week can reduce the risk of death from heart disease by 17 percent and the risk of having a heart attack by up to 27 percent. A study in Sweden that followed over 6,000 men for 30 years found that those who consumed moderate amounts of fatty fish lowered their risk of prostate cancer by a third.
