Dark chocolate
Dark chocolate is rich in flavonoids, antioxidants also found in red wine and many fruits and vegetables. Study results indicate that these antioxidants regulate blood pressure, prevent blood clots, calm inflammation, and delay oxidation of LDL cholesterol; the latter is less likely to be deposited on the walls of the arteries. Finally, dark chocolate reduces insulin resistance, a precursor disorder of diabetes.
Sweet potatoes
Sweet potatoes have incredible nutritional power! According to nutritionists, the more color a vegetable, the more it is advisable to eat it, and sweet potatoes could well be at the top of the ranking! In addition to their delicious taste, sweet potatoes are loaded with antioxidants that help protect the heart. Their sweetness also makes them compatible with succulent healthy desserts.
The blueberries
It is the anthocyanins that give blueberries their color and powerful antioxidant power. They protect against heart disease, cancer, blindness, and age-related memory loss. Like the benefit-rich cranberry, blueberries also contain epicatechins, antioxidants that prevent bacteria from adhering to the bladder's walls and thus prevent urinary tract infections. Finally, its high fiber content helps to calm hunger, helps stabilize blood sugar, and makes it an antidote against constipation.
Avocado
Some of the best healthy foods include avocado, which can lower cholesterol levels. Researchers estimate that replacing just 5% of saturated fat with monounsaturated fat can reduce the risk of heart attack by more than a third. As a bonus: avocado is rich in beta-sitosterol, a plant sterol that blocks cholesterol absorption present in food. It also contains glutathione, a powerful antioxidant.
Yogurt
Yogurt contains probiotics, which are helpful microorganisms that limit the growth of harmful bacteria that cause various problems, including gastrointestinal upset. Regular yogurt consumption may help relieve inflammatory bowel disease, urinary tract infections, and vaginal yeast infections, among other conditions. Yogurt also makes it possible to restore the beneficial intestinal flora following antibiotic therapy, these drugs indiscriminately eliminating all bacteria.
Green tea
It was observed in recent studies that people who drank two or more cups (about 500ml) of green tea per day had a 16% lower risk of dying from cardiovascular disease than those who drank less. This effect was particularly pronounced in women: the death rate had fallen by 12% in men but by 23% in women; in them, the protective effect is therefore almost twice as high. It seems mainly due to a significant decrease in the death rate associated with coronary heart disease (25%) and, in particular, stroke (60%).
Chocolate milk
Good news for "chocolate lovers": Chocolate milk is a great way to get your daily dose of chocolate, calcium, and vitamin D. "It has the same decalcifying power as plain milk," underlines Zannat Reza, Toronto Registered Dietitian.
While it is true that chocolate milk is sweet, its sugar content is about the same as that of apple juice. However, chocolate milk is a much healthier choice. "There are 16 nutrients in chocolate milk and maybe two in apple juice," notes Ms. Reza. For a nutritious treat, choose a brand of 1% chocolate milk.
Oats
It is beta-glucan, a soluble fiber, which gives oats its beneficial effect on cholesterol levels and blood pressure. 250 ml (1 cup) of cooked oat bran per day, 375 ml (1½ cup) of cooked oatmeal, or three packets of instant oatmeal provide enough beta-glucan to lower blood cholesterol about five percent and the risk of heart attack by about 10 percent.
Broccoli
Broccoli is considered the anticancer drug par excellence thanks to its sulfur compounds, including sulforaphane. Sulfur compounds send a signal to genes to increase the production of enzymes that detoxify carcinogens. Eat this vegetable regularly, and you may see your risk of breast, lung, stomach, colon, etc., cancer halved. In addition, sulforaphane destroys the bacteria that causes stomach ulcers. An excellent source of calcium and potassium, broccoli is good for bones and good blood pressure. Finally, it is rich in vitamin C and beta-carotene, protecting against cataracts and memory problems caused by free radicals.
The kiwi
Kiwis are rich in vitamin C, which boosts the immune system, and vitamin E, which increases the number of T cells in the body, says Ian Marber, author of Superheating: A revolutionary way to get more from the foods you eat. Enjoy this sweet, green little fruit in a smoothie.
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