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Healthy Food

There are lot of vegetables and fruits are available in all over the world, but most healthiest food which can complete your nutritional values in a short time. These food contain all nutrients and vitamins, which our need on daily basis. Healthy foods also protect you from several diseases.

SoyBeans
Soybeans is a rich source of vitamin K, riboflavin, folate, thiamin, and vitamin C and B6. Soyabeans have iron, manganese, phosphorus, copper, potassium, magnesium, calcium, zinc and selenium. It is excellent source of Fibre. 

Benefit of Soybeans 
  1. It reduces cholesterol because fat is low inside.
  2. It will be helpful in osteoporosis.
  3. It reduces the risk of coronary heart diseases.
  4. Good for skin and cofnitive abilities.
Healthy food for fitness

Garlic
It is a effective disease fighter that can slow down the growth of bacteria with including E.Coli. A compound found in garlic whose name is Allicin, which works as a potent anti inflammatory and also helpful to maintain blood pressure level and reduce bad cholesterol.

Walnuts
Walnuts contain the most omega-3 fatty acid, which may help reduce cholesterol, of all nuts. Omega-3s have been shown to improve mood and fight cancer, they may protect against sun damage, too.


Salmon
Salmon contains omega-3 fatty acids, which helps to reduce the  risk of depression, heart disease, and cancer. A 3-ounce serving contains almost 50 percent of your daily dose of Niacin, which may protect against Alzheimer’s disease and memory loss.
  1. Salmon is good for vision and rich in Vitamin D.
  2. Helpful in sleep.
  3. Good for sore joints and arthritis pain.

Avocado 🥑 
Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent. One avocado contains more than half of the fiber and approximately 40 percent of the folate, you need daily, which can prevents you from the risk of heart disease.

Potatoes
An average sized 1 red potato contains 66 micrograms of cell-buildingfolate ,about the same amount found in one cup of spinach or broccoli. One sweet potato has almost eight times the amount of cancer fighting and immune boosting 
vitamin A, you need daily.
  1. Sweet potatoes are reasonably low in calories and comprise no fat. 
  2. Potatoes contains beta carotene, potassium, and vitamin A.
  3. Potato is most efficient food for energy production.
  4. The energy produced through potato gets stored as glycogen in muscle and liver.
  5. Athletes and players can include in their diet.

Spinach 
It is a rich source of Lutein and Zeaxanthin, two immune boosting antioxidants beneficial for eye health. Some studies have shown that among all the cancer fighting fruits and vegetables, spinach is more effective vegetable fighting against cancer.

Broccoli 🥦 
Broccoli is a rich source of Vitamin K and can complete your daily requirement of this vitamin almost 100 percent. It’s one medium stalk can also gives you 200 percent of Vitamin C in your daily dose. Both nutrients are crucial for building bones and muscles.

Lemon 🍋 
Lemon is a best fruit for summer and which contains more than 100 percent of your daily intake of vitamin C, which may help increase “good” HDL cholesterol levels and strengthen bones. It may help inhibit the growth of cancer cells and acts as an anti inflammatory, because it is rich source of Citrus flavonoids.

Dark chocolate 🍫 
just 1/4 of an ounce daily can reduce blood pressure in otherwise healthy individuals. Some important flavonoids, antioxidants which helps to reduce “bad” LDL cholesterol and increase “good” HDL levels are found in Cocoa powder.

Dates 
Dates are called nuts of winter. Which contains Iron, mineral, calcium, amino acids, phosphorus. 
  1. Salts present in date improve bones health. 
  2. The glucose and fructose present in it which helps to increase the body's immune system. 
  3. It increases the energy level and who eat palm every day do not easily, become victims of any infection

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