The 20 healthiest foods!

Good health is achieved largely by what is eaten. There are foods that are especially antioxidants, super-added vitamins that enhance memory and appearance of the skin, lower the bad cholesterol, prevent aging and more. Find out what are the super-foods and quantities to eat!

The arielas are excellent to combat urinary tract infections. They are also a great source of antioxidants: vitamin C and E, and above all are the best foods to counteract the negative effects of free radicals. They also help reduce the risk of cancer, heart attack and heart disease.

Recommended dosage: 1/4 cup, 11 Kcalorias

Green tea
Recent research has shown that green tea is full of antioxidants, notably to prevent the risk of heart disease and cancer.

Recommended dosage: 1 cup, 0 Kcalorias

Blueberries are excellent for the brain, help fight memory loss short term, and beyond are excellent antioxidants.

Recommended dosage: 1/2 cup, 40 Kcalorias

The lycopene present in this wonderful tropical fruit helps prevent macular degeneration is responsible for vision loss. The sleeves also have a large concentration of fiber and potassium that help prevent and recover from various diseases.

Recommended dosage: 1 mango, 135 Kcalorias

This result is excellent for the prevention of macular degeneration due to their high concentration of lutein. It is also a great source of vitamin C, fiber and potassium.

Recommended dosage: 1 kiwi, 50 Kcalorias

It is the fruit which further contains beta carotene. Beta-carotene is a form of vitamin A - formed by the antioxidant properties.

Recommended dosage: 1/2 cup of cooked carrots, 27 kcalorias

Almonds are excellent anti-stressful. Are excellent sources of vitamin E and B2, as well as magnesium and zinc, which are great for combating free radicals responsible for cardiac diseases.

Recommended dosage: Almonds in shell, 1/3 cup, 306 Kcalorias

One of the major recommendations for health are as tomatoes contain lycopene, a powerful antioxidant proven to fight heart disease and prevention of skin cancer. Tomatoes are also a great source of vitamins A, C and E.

Recommended dosage: 1 cup diced tomatoes: Kcalorias 32, or 1 cup cherry tomatoes, 27 calories

Spinach and other leafy greens
Spinach is great, especially to improve vision. Either spinach or kale and other leafy green vegetables are a great source of antioxidants, fiber and iron.

Recommended dosage: 1 cup of raw leaves, 1/2 cup cooked, 20 Kcalorias

The beans in general, is an excellent source of protein, fiber, magnesium, zinc, calcium and iron. It is rich in folic acid, which can reduce the risk of genetic defects are taken before and during pregnancy. The beans are an excellent source of protein, fiber, magnesium, zinc, calcium and iron.

Recommended dosage: 1 cup cooked beans, 225 Kcalorias

Broccoli is a powerful weapon to combat many diseases due to its high concentration of vitamin A and C. Additionally contains very important nutrients for a healthy body as calcium, potassium and fiber.

Recommended dosage: 1 cup of raw broccoli flowers, 44 milligrams calcium, 66 Kcalorias

A per day may be a great help in the prevention of type II diabetes, as well as cancers of the colon. However, the coffee to be a friend and not an enemy must be taken with great moderation.

Recommended dosage: one espresso without sugar, 4 Kcalorias

An excellent source of fiber, particularly suitable to start the day. It`s great to be eaten for breakfast with fruit. How oats have a low glycemic index, is an excellent aid to keep the energy throughout the day, and the control of hunger.

Recommended dosage: Oats full, 1/3 cup, 113 Kcalorias

Slender Milk
The skim milk is an excellent source of calcium because it is low in fat and contains vitamin D which helps the body absorb calcium. A dose from 1.000 to 1.200 mg per day of calcium to help prevent osteoporosis.

Recommended dosage: 1 cup, 300mg calcium, 90 Kcalorias

In addition to its beauty radiant are optimal when fancy something sweet snack. When you feel like a cake, eating some strawberries or raspberries eliminate this desire. Strawberries and raspberries are rich in fiber and vitamin C.

Recommended dosage: 1/2 cup, 60 Kcalorias

This vegetable is very rich in folic acid, helps to stabilize mood and prevent genetic defects in the baby when taken during and before pregnancy. It is also a natural diuretic and an excellent source of potassium.

Recommended dosage: 7 cooked asparagus, 25 Kcalorias

The apples help fight hunger pangs, and are full of vitamin C. They are a good source of soluble fiber, great for lowering cholesterol and glucose levels.

Recommended dosage: 1 apple, 47 Kcalorias

Peas are an excellent source of fiber. The best choice is fresh or frozen peas, canned because usually contain a high salt content.

Recommended dosage: 1/2 cup frozen peas, 30 Kcalorias

The artichoke is rich in antioxidants and potassium, great for maintaining good muscle and the maintenance of blood pressure at a healthy level.

Recommended dosage: 1 cooked artichoke heart, 50 kcalorias

For a good overview avocados are the solution because they are rich in vitamin E. The monounsaturated saturated avocado is optimal for the proper appearance of the skin and hair.

Recommended dosage: 1/2 cup, 80 Kc

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