1. for Better Health 10 Food

2. 10 They're high in vitamin and fiber content.They're an excellent source of antioxidants, compounds that protect our bodies from the stress of day to day living. The antioxidant anthocyanin has triple the stress-fighting power of vitamin C and is known to block cancer-causing damage as well as the effects of many age-related diseases. They give your memory a boost. The antioxidants in berries are believed to enhance brain function. Fresh berries are kind to the waistline; they are naturally high in water and low in calories. Dried berries also provide excellent nutrition, but since most of the water is missing, their calories are more concentrated and you'll usually wind up eating more of them.

3. 9 The inexpensive legume family, which includes beans, peans, peanuts and lentils has priceless benefits. Versatile beans taste great, and the high – protein and complex carbohydrate food provides steady energy that lasts for hours.

4. 8 We all know that citrus fruits are loaded with vitamin C. They are the perfect antidote to a cold, dreary day.

5. 7 Protein is an important part of every diet, and can be find in fish, skinless chicken and turkey, pork tenderloin and certain cuts of beef. Protein is crucial for tissue repair and building and preserving muscle.

6. 6 Olive oil is a staple in the kitchen, but it’s also an excellent source of heart – healthy monounsaturated fats, vitamin E and antioxidants. Used sparingly, it’s an excellent replacement for unhealthy saturated fats, like butter.

7. 5 Each type of nut or seed has its own set of benefits. Almonds, pecans and pistachios are rich in protein. Walnuts contain omega 3 fatty acids. Sesame, sunflower and pumpkin seeds are high in heart – healthy plant sterols. 5

8. 4 All fish are great sources of protein, but cold- water fish, like salmon is high in omega 3 – fatty acids. Our body can’t produce these fats, so it’s essential to include them in your diet.

9. 3 Although most people think of tea as a soothing and delicious beverage, it posseses a remarkable wealth of antioxidants. Drinking green tea might boost metabolism and black teas can promote oral health.

10. 2 Stock you fridge with a rainbow of vegetables and you will have a natural pharmacy in your kitchen. They are crucial component in any healthy diet because they contain a lot of vitamins.

11. 1 Whole grains are delicious, inexpensive and packed with protein, B vitamins, minerals and fiber. Research shows a diet high in whole grains may help prevent heart disease, some cancers, obesity and diabetes.

12. Presentation made by Mălina