1. Lemons
Just one lemon has more than 100% of your daily intake of vitamin C, which may help increase good HDL cholesterol levels and strengthen bones. Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
2. Broccoli
One medium stalk of broccoli contains more than 100% of your daily vitamin K requirement and almost 200% of your recommended daily dose of vitamin C – two essential bone-building nutrients. The same serving also helps stave off numerous cancers.
3. Dark chocolate
Just one fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals. Cocoa powder is rich in flavonoids and in anti-oxidants shown to reduce bad LDL cholesterol and increase good HDL levels.
4. Potatoes
One red potato contains 66 micrograms of cell-building folate – – 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.
5. Salmon
A great source of Omega-3 fatty acids which have been linked to a reduced risk of depression, heart disease, and cancer. A three-ounce serving contains almost 50% of your daily dose of niacin which may protect against Alzheimer’s disease and memory loss.
6. Walnuts
These contain the most omega-3 fatty acids 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 (but don’t skip the SPF).
7. Avocado
Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22%. One avocado has more than half the fibre and 40% of the folate you need daily, which may reduce your risk of heart disease.
8. Garlic
A powerful disease fighter, garlic can inhibit the growth of bacteria, including E.coli. Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.
9. Spinach
Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.
10. Beans
Eating a serving of legumes (beans, peas and lentils) four times a week can lower your risk of heart disease by 22%. That same habit may also reduce your risk of breast cancer.