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Top 5 healthy foods

These foods must be included in your daily diet; they are recommended because of their content of vitamins and minerals that promote a healthy life.

  1. Broccoli – is poor in calories, but it contains fibers, antioxidants, phytonutrients and water. Eat it raw, in salads, or cooked, boiled or steamed. Related to cabbage and cauliflower, broccoli is rich in beta-carotene (vitamin A) and vitamin C and fibers that could prevent cancer, cardiovascular diseases or diabetes. Don’t over boil it because it loses part of its vitamins and minerals and it will taste worse. 
  2. Blueberries – are rich in vitamin C, potassium, sodium, fibers and phytochemicals important for a good health. An important source of flavonoids, blue berries might have a role in preventing cancers, atherosclerosis and cardiac disease. Further more, they also keep your eyes healthy, especially your night vision.
  3. Spinach –  raw spinach is popular for its high contents of vitamin C and A, while boiled spinach is rich in Vitamin A, vitamin B2 (riboflavin), vitamin B6, vitamin C, potassium, iron and magnesium. Although rich in iron and calcium, the absorption of these elements is reduced by the oxalic acid it contains.
  4. Avocado – is a fruit usually eaten raw, in salads, giving your body lots of energy and fibers. Also known as ‘the king of fruits’, avocado contains monounsaturated fatty acids (MUFAs), vitamin B6, folic acid, vitamins A and C, potassium, magnesium, copper, vitamin B3, iron and zinc. Avocado makes you feel full due to its contents of lipids (most of which is good, healthy fat).
  5. Sweet potatoes – contain carbohydrates, vitamins A and C, vitamin B6, potassium and fibers. Yams have a high nutritional content, but a medium glycemic index (ordinary potatoes have a high glycemic index). The glycemic index or GI is a measure of the effects of carbohydrates on blood sugar levels. You cam cook sweet potatoes boiled or baked.
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