Some foods are inherently very healthy and beneficial for our body. Nutritionists have worked and discovered the most powerful foods in the whole world which are approved by modern science. If you want to be fit, energetic and above all healthy, you have to be careful about what you eat.

Let’s start from the end of our top 40 superfoods list:

40. Yellow grapefruit

Half of a grapefruit provides the daily requirement for vitamin C. It is a good source of fiber and vitamin A, too. A refreshing, juicy fruit grapefruit has the additional benefit, because it creates a feeling of satiety and in return has a very few calories. Grapefruit helps in losing excess weight, and the researchers believe that this effect of grapefruit also has a tendency to decrease insulin levels in the blood. It contains high levels of pectin, which means that it can stimulate digestion and act as a laxative. Every morning on an empty stomach,eat half of a grapefruit with a cup of green tea. This is a safe and healthy way to burn fat, lose excess water from the body, speed up metabolism, clean the digestive tract … and start the day in the perfect way!

39. Sweet potato

Sweet potato is an evolved culture that contains a lot of starch and very little fat. It can meet a significant part of daily needs in the human diet because it contains lots of carbohydrates, vitamins (A, C, E, B6) and minerals (potassium, manganese, iron, etc.) The greatest value of sweet potato is extremely large amount of beta carotene. Beta carotene is often called pro-vitamin A, because the human body can convert it to vitamin A, if it’s needed. Beta carotene stimulates the function of the immune system. It is well known that antioxidants are important for good brain function (among other things and prevention in Alzheimer’s disease).

 

healthy vegetables and fruits
Colorful vegetables and fruits

38. Leek

Recent studies showed that leek reduces the risk of chronic diseases, especially cancer. It also helps the cardiovascular system, and it is protecting our blood vessels. In addition, the leek is an excellent source of vitamin A, which improves eyesight and strengthens the immune system, and also contains vitamin K which is important for our bones. Leek also contains vitamin B6, which lowers homocysteine levels in the blood, and this regulates the level of non-protein amino acids, which are linked to heart disease, blood clots and heart attacks.

37. Blackberry

Blackberry is a very healthy berry. Not only the fruit, but also its hairy leaves have a lot of medicinal properties. Blackberry leaves contain essential oils, tannins and acids. Tea made from blackberry leaves eliminates the pain in mucous membrane in the nasal cavity. All berries are known to have a high concentration of anti-cancer substances, and this fruit is recommended in its prevention. Blackberries are efficient in the treatment of sore throat, tonsillitis, laryngitis, and can be used as a mouthwash in case of inflammation of the mucous membranes. Ripe berries are a real carotene bomb which protects the delicate cells of the body from free radicals. In this way, blackberries strengthen our immune system, because of the high proportion of vitamin C.

blueberries healthy

36. Radish

Radish has a very low energy value, but it is very nutritious. It contains proteins, carbohydrates, fats, and cellulose, as well as minerals potassium, calcium, phosphorus, sodium, iron… It also contains magnesium, sulfur, copper, cobalt, zinc and fluorine, vitamins, and other beneficial substances. Radish is a natural fighter against the infections. The juice of black radish stimulates the production of bile; Radish is increasing its mobility, decomposing stones and normalizes the work of the gall bladder. Cilium protects blood vessels from damage and reduces the risk of stroke. This mineral is essential for the nerve cells function, and its deficiency can cause muscle cramps, irregular heartbeat, dizziness and constipation.

35. Red Grapefruit

Eating one grapefruit a day, especially the red one, is very helpful in preventing the development of heart disease. The conclusion of the research is carried out after the group of 57 patients with heart disease who had high cholesterol and ate a red grapefruit per day. Another study found that eating a red grapefruit can reduce the level of blood fats, especially triglycerides. Red grapefruit is full of antioxidants and they are responsible for fat reduction. A grapefruit per day will improve your health in general!

Grapefruit

34. Lime

Lime is a sweet lemon relative. It is characterized by a distinctive taste that reminds us of the Caribbean. Because it contains calcium, and folic acid lime is extremely important for women’s health. Specific compound that inhibits the production of melanin, the pigment that gives color to the skin, creates excellent remedy for treating skin that is exposed to UV rays for years. Hyperpigmentation will be avoided if the mask is applied to the skin with pieces of lime peel. Scientists have also found that lime poses anticancer powers. Antioxidants in lime can destroy cancer cells and prevent cancer of the colon, stomach and blood. Experts have realized that flavonoid hesperidin that is contained in limes can lower cholesterol and triglycerides in blood.

33. Orange

Oranges are an excellent source of vitamin C and flavonoids. One orange can weight around 130 grams, and it can be a sufficient daily dose of vitamin C. It is full of fibers which make it easier to digest, but it contains a large amount of cellulose so it is perfect food for achieving satiety between meals. Oranges are a good source of B vitamins, amino acids, beta-carotene, pectin, potassium, folic acid, calcium, iodine, phosphorus, sodium, zinc, manganese, chlorine and iron. It prevents the creation of kidney stones. This fruit increases the amount of hemoglobin in your body. We like to call it “a perfect snack”.

32. Pumpkin

Pumpkin is a healthy vegetable that is equally good for men and women. It gives men a lot of zinc. For women, the pumpkin is good because it is full of iron. Pumpkin contains soothing mineral magnesium, which calms the nerves. This is one of the best natural ways to relax. But it’s not just the inside of the pumpkin that is healthy. Pumpkin seeds are great resource of zinc, which is an essential mineral for men. This is a very rare vegan source of zinc. Pumpkin seeds are also good in the protection of getting prostate cancer.

31. Red Radish

Radish contains sulfur oil retinol, then minerals, vitamins, ferments and lizocin, which is well known for its strong bactericidal effect. It has a beneficial effect on the secretion of mucus from the respiratory tract and it is also recommended for bronchitis, colds and coughs. It stimulates the secretion of digestive juices and bowel and it’s recommended for people who suffer from constipation. Red radish is a good source of vitamin C and antioxidants, and since radishes are rich in vitamin C, folic acid and anthocyanin, this tiny vegetable helps in the treatment of certain cancers, particularly colon, kidney and stomach.

 

30. Strawberries

If you suffer from headaches, do not reach for the aspirin. You’d rather eat a serving of fresh strawberries, because unlike aspirin that contains acetylsalicylic acid, berries contain natural salicylates. Also, thanks to anti-inflammatory, antipyretic and anti-bacterial properties, strawberries can be used to alleviate inflammatory processes, to lower the temperature and muscle soreness. In addition, it is an excellent remedy for burns. Strawberries contain plenty of vitamin C and vitamin A, fiber, iron and folic acid, which are, among all other things, necessary for pregnant women or women who are planning pregnancy. Strawberries are the best when they are fresh, consumed on an empty stomach or between meals.

strawberries

29. Iceberg lettuce

Lettuce has a few calories (only 12 in one cup), and almost no fat. Therefore, Lettuce is recommended for people who want to lose weight. It contains fiber and cellulose that will fill you up and improve digestion. Lettuce helps digestion in a long run and helps you get rid of excess weight, or to maintain a normal weight. Fiber also helps in the removal of salts of bile acids from the body. Lettuce is good for the heart because vitamin C and beta-carotene from lettuce prevent oxidation of cholesterol, which prevents the formation of plaque in the arteries. Serve it as a green salad, seasoned with olive oil and lemon juice.

28. Lemon

Most people are familiar with the traditional use of lemon to relieve pain in the throat. However, the use of lemon is varied and you can find many different benefits of lemon. For example, it’s very useful with high blood pressure. Lemon contains potassium, which can help control blood pressure and relieve nausea and vomiting. Besides, water with lemon can improve mood and alleviate symptoms of depression and stress. Lemon will quickly refresh and increase your energy levels. Lemon is a diuretic, which means that it enhances the production of urine and thus helps to reduce inflammation by flushing out toxins and bacteria while at the same time relieves the symptoms of arthritis and rheumatism. Not to mention how good lemon is when it comes to problems of the respiratory system. It can help you breathe easier and may help people who suffer from asthma.

27. Tomato

Tomato is a very powerful plant from medical aspect, and it has positive effects on health, but especially stands out for its effects on heart health. Tomato contains lycopene, one of the most powerful antioxidants, the effects of which in particular in the cooked tomato help to prevent prostate cancer. Tomato juice lowers blood pressure, increases the secretion of gastric and intestinal juices and helps digestion. It is recommended in the diet of patients suffering from rheumatic diseases as well as heart and kidney disease. Studies have shown that the best results are achieved with the tomato juice . The healing properties of this drink are various, because it: regulates metabolism, strengthens immunity, eject excess liquid from the body, lowers blood pressure, improves blood count (works against anemia), regulates digestion, has a positive effect on liver disease and against rheumatism. It is also a good natural remedy against premature aging, lung diseases and diseases of the urinary organs.

tomato
26. Carrot

The carrot is a vegetable rich in beta – carotene, and except for the eyes it is great for detoxification of the body because it contains large amounts of fiber and vitamin A. In addition, the carrot is the basic food for detoxification of the body because it is rich in antioxidant beta – carotene, which the body converts to vitamin A. The healing properties of carrots are numerous. Carotene has beneficial effects on the skin, in particular dry and brittle nails, and hair. It also prevents diarrhea in babies and young children and it has beneficial effect on the liver. Carrot porridge is an excellent remedy against constipation and carrot juice removes excess acid in the stomach.

25. Cabbage

Cabbage is rich in cellulose, which improves digestion; it is also beneficial for the wound healing, and it successfully prevents colds and coughs. Cabbage is a valuable food for content tartronic acid that slows the conversion of sugar and other carbohydrates into fat. This makes it a desirable food product for reducing body weight. Also, cabbage contains chlorophyll, which is a natural plant hemoglobin.

24. Cauliflower

Cauliflower provides many opportunities for improvisation in cooking. You can prepare it in many ways, and it will provide you with a lot of useful substances. This is a vegetable that doesn’t contain fat and sodium. Regular consumption of cauliflower can reduce the risk of developing cancer. These vegetables contain vitamins B1, B2, B3, B5, B6 and B9, minerals and beneficial phytochemicals. This powerful plant is a good source of fiber, protein, phosphorus, potassium and has a high content of vitamin C. Cauliflower contains potassium, a mineral that is very important for the development of bones and muscles. Regular consumption of cauliflower prevents damage to the body caused by free radicals, because it contains powerful antioxidants. The cauliflower is rich in vitamin C and omega-3 fatty acids, which reduce inflammation. Regular consumption of this vegetable reduces the risk of arthritis, obesity, diabetes etc.

23. Kohlrabi

It is well known fact that this food can’t be kept out of the refrigerator or freezer, because it becomes woody, hard and tasteless. Even if it has a very few calories, it gives you a feeling of fullness that lasts long. It contains 6.2 percent of carbohydrates, 1.7 percent fat and proteins in trace. It is an excellent source of vitamin C (62 mg per 100 g of fruit), as much as 78 percent of the recommended daily requirement. This is a very important detail, because vitamin C strengthens the immune system, regulates metabolism and neutralizes the effects of free radicals. Kohlrabi contains thiamine, niacin, pantothenic and folic acid, vitamin B6. Most of the minerals that kohlrabi contains are calcium, iron, magnesium, phosphorus, copper and manganese.

kolhrabi

22. Onions

Sulfur is one of the elements that are good for the detoxification and assist the body in order to eliminate toxins. Onions are full of sulfur. They also have a good effect on the liver. Foods that contain a lot of sulfur help people to clean the body and get rid of the heavy metals such as lead, arsenic and cadmium. Onion contains kvercitin which is a strong antioxidant. It has been proved that onions can lower cholesterol levels, increase protection against clots, and can be also used for combating asthma and for the treatment of chronic bronchitis, pollen allergy, diabetes and atherosclerosis. There are recorded cases where it was used for the prevention of certain types of cancer. One of the most famous onion’s benefits is the purpose of using it as a cure for sore throat, cough and other respiratory problems, but also for dehydration. Onion compress (also its direct application) can be used to treat insect bites, open wounds, light burns, ulcers, warts and bruises.

21. Brussels sprouts

Brussels sprouts contain a lot of minerals, potassium, manganese, copper, calcium, iron and phosphorus. Potassium is an important component of cells and body fluids that help in control of heart rate and blood pressure. Manganese is an essential antioxidant, while the iron is necessary for the formation of blood cells. At the same time, it contains foliate and flavonoids. In Brussels sprouts there is a relatively good source of tryptophan, an amino acid that improve sleep regulation. The fruits are full of zeakstin. It is selectively absorbed into an important part of the retina of the eye and has a protective function in filtering UV rays. This ingredient actually helps to prevent damage of the retina.

healthiest superfoods

20. Zucchini

They are used in a lot of recipes, because they don’t change the taste of other ingredients. It doesn’t matter if you combine it with fish or meat, or as part of a vegetarian recipe, zucchini will perfectly adapt. It is an excellent source of vitamin C and magnesium which is very important for health, and also contains antioxidants lutein and zeaxanthin that prevent harmful effects of free radicals (unstable molecules that destroy cells and cause many illnesses). It has a beneficial effect on the eyesight and prevents the buildup of fatty deposits in the arteries. Potassium and magnesium, which are also found in zucchini, can lower blood pressure. Consumption of zucchini can prevent heart attack, stroke and other health problems. Since the zucchini skin contains the highest percentage of these valuable ingredients, they shouldn’t be peeled, only thoroughly washed. Also, in order to take advantage of all the nutrients, it is best to eat vegetables raw.

19. Broccoli

Broccoli is a very important food for all those who take care of their health. It is useful for those who struggle with excess weight because it has a few calories and it is full of vitamins and minerals. Its composition contains potassium, calcium, phosphorus, Magnesium, sodium, iron, zinc, chromium, vitamins C, A, E, K, B1, B2, B6, B9, and lots of flavonoids and enzymes. Broccoli contains a large number of phytochemicals that have antioxidant properties. They prevent development of various diseases and infections. For these reasons, it is well known that it can be a good preventer of cancer, especially cancer of the colon, breast, and lungs. Due to the high levels of vitamin C and amino acids broccoli strengthens the immune system, protects the body from free radicals and stimulates ejection of uric acid from the body. Long-term consumption of this specific vegetable can slow down the aging process of the body. Vitamin K, calcium, magnesium, zinc and phosphorus are important parts of this plant and they have a favorable effect on bones and a good prevention against osteoporosis.

18. Rocket

Rocket contains eight times more calcium than the famous “iceberg” lettuce, and it is also full of vitamin K, which is very important for better absorption of calcium in the bones and teeth. Vitamin K plays an important part in the prevention of heart disease. Plaque that has been built up on the artery walls can be associated with the poor absorption of calcium. Luckily, vitamin K prevents the lack of calcium in the whole organism. Consumption of healthy plants can reduce chronic inflammatory conditions in the body. Rocket contains insole 3 cabriole and thiocyanate, bioactive components that inhibit inflammation. Rocket will prevent brain aging because it has large amounts of B vitamins, especially foliate. Rocket contains vitamin C in large quantities. This vitamin strengthens the immune system and is a real fighter against free radicals. Thanks to a large number of vitamins and minerals in the rocket and its high content, the body produces more white blood cells, which increases the defensive power of the organism.

rocket

17. Red pepper

This vegetable can be in a variety of colors such as: yellow, orange, red, violet, green, brown and even black. Each color contains different kinds of phytochemicals needed for the healthy functioning of the body. A large number of phytochemicals in peppers has antioxidant properties, and may prevent or reduce the symptoms of certain diseases. In addition they can have different flavors. Some of them are mild and sweet and the others are spicy. No matter how they taste, the peppers are very nutritious and they contain large amount of vitamins C and A. They have a low energy value, but are excellent for food disorder, especially because they are full with minerals, especially potassium. Take a look at its medicinal properties: Thanks to vitamin A, peppers provide sight conservation and protection against various types of infections. Vitamin C raises immunity and reduces the risk of cancer. Vitamin B6 is vital for the human body, nourishes the nervous system and improves immunity. Beta-carotene, which is located in red pepper, is used for protection against certain types of cancer, such as breast cancer. This vegetable acts like antidepressant, antiseptic, stimulates the appetite, stimulates digestion, has a positive effect on the functioning of the kidneys and intestines.

16. Dandelion leaves

Many studies have shown that dandelion stimulates bile flow and has a mild diuretic effect. This plant purifies the urinary tract and has a beneficial effect on the bladder and kidneys. Many modern doctors now recommend dandelion leaves for liver detoxification. Dandelion reduces the level of cholesterol in the blood, stimulates appetite and digestion. Dandelion leaves contain A, C, D and B complex vitamins, then iron, magnesium, zinc, potassium, calcium, manganese, copper… Because of the many nutrients that it contains, dandelion leaves are usually recommended as a dietary supplement for pregnant women. Salad made of dandelion leaves tastes better if it is made before flowering plants because later on the leaves can get a bitter taste. For centuries, tea made from dandelion root was used for face and eye wash. Dandelion is a very precious gift of nature, and it can be found on almost all the meadows. The leaves are harvested before the plant blossoms, the stems are harvested at the time of flowering, and the root in the spring and autumn. Herbalists claim that dandelion has enormous healing power and it’s usually called spring “medical miracle” and the “elixir of life”.

15. Kale

Kale’s power lies in the almost 45 different flavonoids which can prevent inflammation in the body, and even to cure inflammatory diseases, such as arthritis, heart disease and certain autoimmune diseases. In recent studies, it was found that kale reduces the risk of cancer in at least five different types of cancers: colon, breast, bladder, ovary and prostate. Kale has more iron per calorie compared to beef and more calcium per calorie than milk. Around 100 grams of cabbage cover 88 percent of the recommended daily intake of protein. Cabbage contains a large dose of vitamin C, which is essential for the synthesis of osteocalcin, a protein that strengthens the structure of our bones. Vitamin K also prevents cardiovascular diseases and the possibility of stroke. Up to 192 percent of the recommended daily intake of vitamin A can be found in 100 grams of cabbage. It is considered to be an effective antioxidant. Kale also raises immunity, maintains healthy bones and teeth and it is essential for reproduction.

kale

14. Shallots

Thanks to its ideal combination of iron and vitamin C, shallot’s body gives vitality and is an excellent anti-fatigue spring. Just like the use of white and red onions, its consumption can have a positive impact on blood pressure and in addition, it provides protection against various infections and other minor forms of common cold. It has been proven that shallots can strengthen the vocal cords. Due to the gentle and pleasant fragrance is very popular spice in Central and Western Europe. Finely chopped shallots can be added to soups, vegetables and sauces, especially those based on eggs, sour cream or yogurt. The long cooking destroys its specific flavor, so it is best to add it before the end of the cooking or just before serving.

13. Apples

Juicy and tasty apples are well known as a powerful plant full of benefits for our health. It can prevent a lot of diseases, form diabetes and teeth problems to problems related to weight loss. Holland’s medical study revealed that one medium-sized apple a day can reduce risk of stroke for more than 52 percent. Apples have great significance in nutrition, because they are on the market all year round. They have a pleasant taste and extremely high bioenergetics value. They are rich in healthy sugars (glucose, fructose, sucrose). Apple core size and sugar content yields about 40 calories. Vitamin value of apples is very modest. There is something of vitamin A, vitamin B group and about 10 mg of vitamin C, mainly in the skin, so it should be eaten unpeeled, after a good wash. 100 grams of apple provides only about 10% of daily needs in vitamin C.

12. Lettuce

Lettuce is a natural pharmacy for your body. It is rich in many minerals – potassium, which strengthens the immune system and has a beneficial effect on nerves, kidneys and heart, it is rich in calcium, which acts anti-inflammatory and is extremely important for bones, muscles, nerves. It is rich in sodium, which is in charge of water regulation in the body and the creation of hydrochloric acid in the stomach. It contains a large amount of vitamin C that protects the body from colds, flu and stroke, a high level of this substance in the blood prevents the onset of type 2 diabetes, and hypertension because it encourages the creation of nitrous oxide, a substance that opens up the blood vessels. Lettuce has a lot of vitamin E (a powerful natural antioxidant that protects cells from damage and cancerous processes), while vitamins A and B2 are useful for the eyes, skin, mucous membranes and genital glands, which is why they are sometimes called “vitamins of beauty”. In addition, it contains folic acid, phosphorus, iron, magnesium, copper, manganese and zinc, elements that are essential for the good functioning of muscles and skin health. In the milky juice of this vegetable is a valuable ingredient lactucarium that mostly exists in root, leaf ribs, young stems and the “heart” of lettuce. It acts as a mild analgesic – calms the nerves and prepares us to sleep.

11. Parsley

Parsley is not a discovery of modern man, it has been used since the ancient Greeks and Romans who believed that taking parsley can prevent getting drunk on wine. The plant is spread from continent to continent and in every country became an indispensable part of the kitchen. Nowadays cooks most commonly use it due to its pleasant fragrance and beautiful green color that gives every meal a special visual appearance. Parsley does not have a lot of calories, but it is extremely rich in minerals and vitamins, and it ranks among the most high-quality and healthiest foods. After pomegranate and blueberries, parsley contains the most vitamins C. In great amounts parsley has provitamin A, vitamin B group, including extremely rare vitamin B12, important for the formation of red blood cells. When it comes to minerals, parsley has the most of iron, calcium, manganese, magnesium, copper, etc.

Parsley
10. Romaine lettuce

Consumption of lettuce will not necessarily make us smarter, although this plant in the past was called sages grass because of its many positive effects on health, but we will certainly feel healthier, and our body will be grateful. Lettuce has been used for more than a thousand years and it continues to provide us with many necessary ingredients that we need in order to maintain our energy level. Roman lettuce has the most nutrients among all types of lettuce, while iceberg has the least. The Roman lettuce has twice as much protein and calcium, three times more vitamin K, four times more iron, eight times more vitamin C and 17 times more vitamin A compared to iceberg lettuce.

9. Collard

Collard is a powerful herb and one of the best sources of calcium, a mineral necessary for health, especially of the elderly, pregnant women and children. When it comes to the benefits of collard very little is known, and certainly there are a lot of those who have never even heard of this vegetable. However, it is, without exaggerating, one of the healthiest plants on the planet, which had already been appreciated among ancient people. The ancient Egyptians and Greeks considered collard to be a sacred plant by attributing to it different magical powers. Some experts suggest that collard would be their choice if they had to choose only one vegetable to eat for the rest of their lives, due to its medicinal properties, but also specific taste.

8. Radish leaves

In this period especially, when we need fresh vitamins and minerals, there are radishes as the first heralds of spring among the vegetables. It is believed that they originally come from south Asia. Radishes were grown in China more than 3,000 years ago and were intensively cultivated in Egypt during the Pharaoh. While Pharaohs used them as a diet, they were also given to workers on the pyramids to preserve their good health and working ability. They were very popular in ancient Greece and Japan. Radishes have negligible calories, more than 95 % water, very little carbohydrates and almost no protein and fat. They are a significant source of vitamin C and all-powerful antioxidant. Apart from the root, the leaves are eatable also and they can provide you with a lot of vitamins and minerals.

radish leaves

 

7. Mustard

Black mustard is an annual plant from the cabbage family, recognizable by its tiny yellow flowers that bloom from May to August. It is known as an industrial and medicinal plant that grows as a wild plant around almost the entire planet. It is harvested in the summer while the stems are still green and a seed becomes dark. Black mustard in small quantities stimulates the secretion of digestive juices and receives nutrients. Excessive amounts are not recommended because they can cause irritation and inflammation of the stomach and intestines, and when it comes to women even disturbances during the menstrual cycle, as well as inflammation of the ovaries. Therefore, traditional medicine recommends wraps and compresses because they penetrate very deep in the skin, stimulating the metabolism deep in the body, and in that way eliminate the pain or other causes of a particular disease.

6. Chicory

Although pungent and bitter, wild chicory leaves are pretty valued food in the cuisines around the world. Bitterness can be reduced by cooking and adding other ingredients. In alternative medicine Chicory has been known as popular spring food for a long time. Chicory purifies the body and stimulates the appetite. It can be used for liver diseases treatment (especially for detoxification), for gastrointestinal diseases, and against parasites. Chicory stimulates metabolism and its disorder (especially the metabolism of proteins and fats), diabetes, gout and rheumatism. In addition chicory is used for treating injuries of the skin and muscle – bruising and hematoma, falls and strokes, heart diseases and urinary tract infections. Chicory is composed of up to 20% inulin, bitter substances, pectin, potassium, magnesium, iron, manganese and vitamin C. Inulin from chicory has the probiotic effect – it stimulates the growth and number of probiotic bacteria in our intestines.

5. Spinach

For those who feel unhappy and broken – we have one word for you: spinach. Spinach actively saves the body from the deficit of folic acid, which is why you feel moody and depressed. Also, a part of this green pharmacy are the organic saturated and unsaturated fatty acids, fiber, vitamins A and Group B. Spinach leaves contain a lot of protein, sugar and starch, which is why (despite its low calorific value) spinach is nutritious and energy-worth. Spinach is one of the most common foods that should be used during the different diets. French people call spinach “broom for the stomach” – because it has been active in the removal of toxins and harmful substances from the body! But this “broom” should be used carefully: spinach in itself possesses an aggressive oxalic acid, so people with ulcers and other gastrointestinal disease shouldn’t use this food in the raw form. The best way to cook spinach: Before cooking, make sure that you removed the stems, because they are rich in oxalic acid. In order to preserve all the vitamins and minerals, cook it steamed, or in a very small amount of boiling water for about five minutes.

4. Beetroot

Beetroot is extremely unique because of its high content of anti-carcinogenic substances and carotenoids. This vegetable is also an excellent source of folic acid. Beetroot is full of antioxidants, which protect the body from premature aging and help fight against many diseases. Betacaine is the pigment that gives beetroot its red color. After we absorb this pigment into the blood, it increases the ability to carry oxygen up to 400%. You are making a huge mistake if you are throwing out the leaves of beetroot. They are rich in beta-carotene, folic acid, chlorophyll, potassium, vitamin C and iron. From the leaves of beetroot try to make a green pulp juice or prepare it as spinach. This plant is also known as: adenocarcinoma, an antioxidant and a laxative. It brings beneficial effect against liver disease, lung disease, skin diseases, cleaning the body, fever, liver complications, constipation, cancer, colds, the result of smoking, cell regenerator, nicotine poisoning, cancer, constipation. Always choose darker red beets and one that is elongated in shape. They are much healthier!

3. Chard

Chard contains a high concentration of vitamin A. It belongs to the group of vegetables with the highest content of this vitamin. Those powerful green leaves contain the B-complex vitamins, such as vitamin B1, B3, B5, B6 and B9, which are necessary for the proper functioning of the cells in the body. Chard leaves are a rich source of antioxidant vitamins, such as vitamin C. Portion of 100 grams of leaves of chard provides approximately 34% of the necessary daily intake of vitamin C. This extraordinary plant has a large amount of vitamin K, as much as 700% of the recommended intake, and we can freely say that the chard is one of the plants with the highest concentration of vitamin K. Chard is rich in soluble fiber, which allows proper bowel function and prevent constipation. It is useful for the prevention of cholesterol and certain diseases, such as cancer, for example. Warning! – People who have problems with kidney stones should be cautious when consuming chard. Especially if consumed in large quantities because of the presence of oxalate.

chard

2. Chinese Cabbage

The silver medal goes to Chinese cabbage. This plant is a rich source of many important vitamins, such as vitamin A, C and K. Vitamin A is essential for proper functioning of the immune system, good vision, bone growth and teeth, while vitamin K plays an important role in the process of blood coagulation. Chinese cabbage is rich in vitamin D too, which enhances the absorption of calcium and phosphorus and therefore it affects the health of the teeth and bones. This powerful green vegetable is a valuable source of folic acid. Folic acid is required for proper formation of cells, and it decreases the risk of heart disease. On the other hand, vitamin B6 is essential for metabolism of carbohydrates, fats and proteins and the formation of red blood cells and antibodies. In addition to vitamins, Chinese cabbage is an important source of carotenoids like beta-carotene. Many studies proved that consumption of foods rich in beta-carotene, can reduce the risk of developing cancer. Chinese cabbage contains large quantities of many important minerals such as calcium and potassium. Calcium is important for the health of the teeth and bones, while potassium maintains a balance of electrolytes in your body. I am sure that you have more than enough reasons to use Chinese cabbage in your everyday nutrition.

1. Watercress

Here it is! The healthiest plant of our top 40 superfoods list! It is not necessary to discuss about its nutrition value, since this powerful plant contains larger amounts of iron than spinach and much more vitamin C than lemons and oranges. Regular consumption of these plants, (even just a cup per day) can help prevent prostate cancer and colon cancer. Studies have shown that just a

. We can point out the most important benefits that watercress brings:

• helps with airway diseases
• helps against heart diseases
• soothes the stomach and intestinal disorders
• helps against kidney and urinary tract disease
• enhances metabolism
• clears the lungs and blood
• helps with fatigue and malaise
• a beneficial effect on diabetes
• reduces fever
• helps with liver disease
• cures skin ailments
• stimulates hair growth
• eases rheumatic complaints

and many more.

Try to include these 40 groceries in your everyday consumption. Stay healthy, fit and natural.

Superfoods list

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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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