Women consuming lentils two times every week have 24 percent lesser or reduced risk of developing breast cancer. They steady the sugar level of blood and provide 13 g of protein, 5 mg of iron and 11 g of fiber for only a quarter cup of their legumes.
They protect against hypertension and depression. Add them in salads or soups.
Protein in Lentil Soup
42. Brussels sprouts
Oregon State University’s research has shown Brussels to be containing sulphur compounds like glucosinolates which assist in lowering risk of various cancer types. 1 cup of Brussels has 54 mcg of folate and other minerals like iron and potassium. Cut them into half slices and sauté properly with pepper, garlic and salt for amazing flavor.
Brussel Sprouts Weight Loss
43. Bulgur
It’s found in Middle Eastern countries and is containing a unique metabolite identified as betaine, which fights inflammation. Cup of bulger has 8.2 grams of fiber (about 33 % of daily body need). It provides with half of your daily need of manganese, which is extremely important for your brain and neuron functions. Have it with beans for making a veggie burger.
Nutritional Value of Bulgur Wheat
44. Sardines
They are among the best possessors of omega-3 fats. A Danish study reveals that women consuming sardines regularly have 38% decreased chance of getting ischemic heart disease. The long-chain of omega-3’s drop the level of inflammation and tumor growth. Sardines are rich in B12 as well, which assist the body to make up DNA chains for normal and healthier blood cells and neurons.
Sardine Dishes
45. Kefir
Kefir is magical milk that helps in proper functioning of digestive and immune system. Its probiotics stop harmful candida like microbes from causing cramps in stomach and break outs or rashes in skin. Go for unflavored kefirs and enjoy them with your smoothies.
46. Lean Beef
Iron, which is essential component of blood and is functional in process of respiration, is present in lean beef in good amount. 1 ounce beef each day is a recommended amount for improving body’s ability to absorb iron, according to Mary J. Kretsch-a researcher in Western Human Nutrition Research Center in Davis, CA. Beef contains zinc (which is important for memory retention) and B vitamins (which are vital for turning of food ingested into energy).
Grass-fed beef is preferable than grain-fed breed of beef as the former has double the amount of vitamin E, which is an amazing antioxidant that boosts brain functions. It has omega-3s and lesser fat as an extra treat. As the grass-fed beef is difficult to be cooked, use meat thermometer to prevent yourself from overcooking it.
Best Diet Meats
47. Tea
Green tea has antioxidants which slow down the growth of cancer and improve the flow of blood. It also plays vital role in losing weight, improved functioning of liver and lowered levels of brain ailments like Alzheimer’s and Parkinson’s. Black tea is not far behind in health department as it lessens the chance of strokes and damage of lungs from smoking. Keep enjoying your tea but to a moderate extent.
Hot Green Tea Benefits
48. Coffee
How much coffee healthy for you? Whether its caffeine is beneficial or the antioxidants? National Cancer Institute studies show that women who take 2-3 cups of coffee a day have lowered their death rate by 13 percent. Coffee also decreases chances of developing skin cancer, dementia, Alzheimer’s and diabetes.
Is Coffee Good for Your Diet
49. Raspberries
A cup of raspberries fulfill your 50 % daily need of manganese. Manganese is pivotal in triggering brain and neuron actions; and it plays significant role for health of bone and joints. Raspberries have fiber, antioxidants and vitamin C along with phytonutrients (which reduce cancerous cell growth). Organic raspberries are most beneficial and reliable in their good health effects.
Benefits of Berries Weight Loss
50. Brown Rice
Brown rice have special component called selenium which is important for thyroid metabolic functions, health of DNA and immune functions of your body. A cup of brown rice fulfills 27% of your daily need for selenium. Brown rice is great sources of manganese and niacin, which are fundamental in maintenance of health of brain and heart. Replace your white rice with brown rice and you’ll enjoy a great favor.
