it’s a new day year! And with a new year, comes a long list of new health trends. Still, there is one fad that remains the same in the quest for a healthier, more fit physique… food! In fact, according to experts, aiming for about 2 hours and 30 minutes of moderate physical activity in addition to 2 or more days a week of muscle-strengthening activities, just isn’t enough.

In order to perform your best both physically and psychologically, one must chow down on a variety of fruits, vegetables, healthy carbohydrates – think whole grains – and lean protein such as chicken or fish. For our top 7 eats, essential for a healthier 2018 – mind and body — keep scrolling…

Avocado…
It’s no wonder this tiny fruit is the perfect toast topper. Packed with vitamins E, K, C, B5, B6, as well as folate, magnesium, copper, iron, zinc and monounsaturated fats, the “alligator pear” contributes to healthy blood flow – in turn, promoting healthy brain aging and Skin from the inside out. In other words, say goodbye to a bumpy, red complexion.

Blueberries…
Thanks to their blue color — a result of powerful antioxidants called anthocyanins – blueberries both boost collagen and protect your skin against harmful free radicals known to cause unsightly skin woes, such as wrinkles.

Citrus…
Think oranges, lemons, grapefruit and limes – each a great source of vitamin C. While commonly known to soothe the common cold, C-vitamin also helps reduce the riskof developing age-related Macular Degeneration — the leading cause of blindness in people over age 55 – and cataracts, a clouding of the normally clear lens of your eye and the principal cause of blindness in the world.

Chicken…
It’s no secret, that eating chicken breast promotes weight loss – when eaten without breading or skin. Containing no carbs and about 5 g of fat per 3 to 4 ounces, poultry is both slimming and heart-healthy – having less saturated fat than most red meat!

Eggs…
Are a powerhouse of choline — a type of B-vitamin proven to enhance memory and overall cognitive function. Even better, eating eggs for breakfast could help to limit your calorie intake throughout the day, by more than 400 calories, research from the Rochester Centre for Obesity says.

Fish…
Dry eyes? Opt for seafood including tuna, salmon, mackerel, anchovies, and trout – each rich in DHA — a fatty acid found in your retina. While low levels of DHA can lead to inadequate moisture and inflammation, a diet boasting with the fatty acid can promote healthy eyes.

Leafy greens…
According to science, leafy greens like cabbage, chard, mustard greens, spinach, and especially kale, are loaded with lutein and zeaxanthin— potent antioxidants shown to protect eyesight – think macular degeneration and cataracts. While, foods such as spinach has shown to protect against breast cancer development, according to a recent American Journal of Epidemiology study.

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