9 of these foods have been shown to protect the health of the organism. Include them in the daily menu and enjoy a healthy body!

Lemon

One lemon contains more than the recommended daily dose of vitamin C, which helps the body to fight inflammation, strengthens bones and maintain healthy cholesterol levels. Citrus flavonoids in lemon juice can help prevent the development of cancer cells.

Tip: Add a slice of lemon to a cup of green tea. One study has shown that citrus in the body help in the absorption of antioxidants from green tea as much as 80 percent!

Broccoli

A small serving of broccoli contains more than required daily intake of vitamin K – which is very important to build and preserve bones. Equal amounts of broccoli can prevent the development of various malignancies, reports portal fitnessmagazine.com.

Tip: Preheat it. If you decide to heat the broccoli in the microwave, it will keep up to 90 percent of vitamin C. If you boil it, it will retain only 66 percent of vitamins.

Chocolate

Only a few bars of chocolate a day can lower high blood pressure. Cocoa powder is rich in flavonoids, an antioxidant that lowers cholesterol.

Tip: A few bars of dark chocolate contain 53.5 milligrams of flavonoids, while milk contains only 14.

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Potato

One red potato contains 66 micrograms of folic acid (vitamin B group), which is essential for a child’s development. Sweet potatoes are full of vitamin A, which is responsible for strengthening the immune system.

Tip: Let the potato cool down before you eat it. Research shows that in this way you can lose weight because chilled potatoes can help you spend nearly 25 percent more fat, if you eat them after a meal.

Salmon

An excellent source of omega-3 fatty acids that have been associated with calming depression, heart diseases and cancer.

Tip: Regular consumption of salmon reduces the risk of macular degeneration that occurs later in life and can lead to vision loss.

Walnuts

Contain the most omega-3 fatty acids, which lower cholesterol, improve mood and fight against the development of malignant disease.

Tip: Eat a few walnuts after dinner – melatonin from walnuts guarantees a good night’s sleep.

Avocado

According to some studies, it lowers cholesterol by 22 percent. Avocado also contains large amounts of potassium, which helps to lower blood pressure, according to the US National Heart, Lung and Blood Institute. One of the best ways of controlling high blood pressure is to consume enough potassium.

Tip: Add it to salads and it will help the body absorb nutrients from other foods

Onion

Excellent in the fight against various diseases, allegedly can prevent the growth of bacteria, such as E. coli.

Tip: Be careful how you cook it – overcooking can make it lose plenty of nutrients.

Spinach

Spinach contains high amount of vitamins and minerals: it is a rich source of folic acid (49 percent of the recommended daily intake per serving), vitamins A, B, C, E, iron, manganese and potassium.

Tip: Frequent consumption of spinach will leave visible effects on your hair, skin and nails, due to vitamin B. So, start investing in your beauty!

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Bojana is passionate about sharing experience, tips and tricks related to nutrition, fitness and beauty. She is all about hacking a way to a healthy lifestyle. Her daily routine is a cup of lemon water, yoga and meditation.

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