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1. Blueberries

1. Blueberries

In a study of common fruits and vegetables, blueberries contained more antioxidants than over 40 of their competitors. Blueberries are also high in water, providing hydration to the skin and cells of the body.Eating half a cup of blueberries satisfies one fruit serving per day.


411 reads


8. Olive oil

8. Olive oil

Olive oil is also bursting with antioxidants called phenols linked to prevention of cholesterol buildup in the artery walls. Look for “virgin,” “extra-virgin,” or “cold-pressed” olive oils for best nutritional values.


218 reads

2. Oats

2. Oats

Oats are high in soluble fiber and linked to lowering blood pressure and overall cholesterol levels. Oats are a good carbohydrates. It helps to slow the digestion of sugar. Oats are also a great source of plant protein helping with muscle growth and repair.

 Power up your day and your body ...


252 reads

3. An apple a day keeps the doctor away.

3. An apple a day keeps the doctor away.

Research might actually confirm that “an apple a day keeps the doctor away.”  

Apples are loaded with antioxidants and catechin, which protect our cells and help reduce the risk of cancer and heart disease.You can get more fiber and nutrients by eating the skin.

The apple and...


246 reads

9. Beans for proteins

9. Beans for proteins

Beans are an excellent source of solube fiber and good carbohydrate to eat daily. Soluble fiber helps the heart by soaking up cholesterol before having a chance to stick to the artery wall. The cholesterol is then eliminated through normal body functions.

They contain the highest plant prot...


176 reads

10. Cinnamon for healing

10. Cinnamon for healing

Cinnamon is one of the spices that heals our body from infections, diseases and colds. It is naturally sweet and also boosts metabolism. It also tastes great with any drinks, smoothies or teas.


422 reads

5. Flaxseeds

5. Flaxseeds

Flaxseeds are not only a good source of fiber but also loaded with alpha-linolenic acid. Alpha-linolenic acid is an essential fatty acid shown to reduce inflammation in the body.

Flaxseeds also contain lignans, a type of plant compound known as polyphenols. These precursors contribute to re...


251 reads

4. Green tea for metabolism

4. Green tea for metabolism

Green tea contains a powerhouse of antioxidants. Its antioxidant values are shown to be higher than those measured in fruits and vegetables.Green tea also prevents cell damage.

This powerful antioxidant is shown to reduce high blood pressure and decrease the risk of heart disease.Other heal...


233 reads

6. Yogurt for probiotics

6. Yogurt for probiotics

Yogurt is known for its probiotic beneficial bacteria. Yogurt is shown to reduce the growth of harmful bacteria in the digestive tract.

Yogurt is also a great source of bone building calcium. Look for the phrase “live and active cultures” on labels to ensure it contains probiotics. It is al...


183 reads

7. Brocolli

7. Brocolli

Broccoli, a cruciferous veggie, contains one of the most powerful antioxidants in our dietary toolbox. Broccoli protects our body against cancer and ranks at the top of the superfood list.

Broccoli offers high nutritional value with low calorie.t is the most nutrient-dense of these vegetabl...


202 reads




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1. Eat a healthy diet

1. Eat a healthy diet

Photo: FAO/J. Grey

Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruits an...

3. An apple a day keeps the doctor away.

3. An apple a day keeps the doctor away.

Research might actually confirm that “an apple a day keeps the doctor away.”  

Apples are loaded with antioxidants and catechin, which protect our cells and help reduce the risk of cancer and heart disease.You can get more fiber and nutrients by eating the skin.

The apple and...

The Mediterranean Diet

The Mediterranean Diet

  • Eat 7-10 servings of fruit and vegetables a day.
  • Carbohydrates should be consumed in the form of whole grains.
  • Protein should be mostly in the form of fish and chicken.
  • Red meat consists of no more than 1-2 servings per month. 
  • R...


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