Healthy food collection for diet

The best diet for maintian good health                

                These  are the  best most important food for get good health and we kept these food in our kitchen must.Because now a days we have so many changes in our life style and environment .Thats why we surely addected these food items regularly as bad habbits.
                          I hope you going to read and analise these articles and find the best solutions for your health problems.
                          Dont ignore this health is most important in our life.So all of you get the awareness of good food items and how to maintain diet.Then finally long life with healthy manner.
                         Lets find out good foods that are listed below in detailed manner.


1)Garlic:

  •    Garlic has antibacterial, antifungal and antiviral properties. 

  • The Most of its diseasefighting potential comes from its sulfur   compounds,

  • In the Just 6 cloves of garlic a week can slash your risk of colorectal, stomach and prostate cancer in half compared to eating one clove a week or less.

  •  It act as antioxidants, providing many of its cardiovascular benefits.



How to use:

            Incorporate at least one garlic clove into your diet every day.


Tip of the Garlic: Chop or crush your garlic, then let it stand for 10 minutes to fully release its healing potential.

2)Flaxseeds:
1.A tablespoon of ground flaxseed sprinkled over cereal or yogurt provides an easy 2.3 grams of fiber, often more than what’s in the cereal itself.

2. But flaxseed is most revered for its lingans. These act like estrogen in the body, blocking estrogen receptors on cells and contributing to reduced rates the  certain hormone-related cancers.

 3. such as breast cancer. Their anti-inflammatory power may also help keep conditions from acne to asthma at bay.

How to use:

             Sneak 1 to 2 tablespoons (15 to 25 mL) of ground flaxseed into your diet daily.

Tip of the day:

          Make sure your flax is ground; otherwise, the seeds will come out the same way they went in (whole), and you won’t reap the health benefits.

3)Oats:
1.Oats’ cholesterol- and blood pressure-lowering powers come from beta-glucan, a type of soluble fiber.

2. One cup (250 mL) of a day of cooked oat bran, 1 ½ cups (375 mL) of cooked oat meal.
       
                   or thee packets of instant oatmeal provide enough beta-glucan to lower blood cholesterol by about five percent and heart attack risk by about 10 percent. 

How to use:

          Aim for 10 grams of soluble fibre each day. Cooked oats contain 2 to 3 grams per serving. 

Tip of Oats: Buy the type of oatmeal you’ll eat. It doesn’t matter if it’s steel-cut or instant.




Yogurt:
1.Yogurt is a great source of bone-building calcium, but its real strength lies in live beneficial bacteria, know as probiotics,
2.That keep down the growth of harmful bacteria in your gut.
3.Eating more yogurt could help with inflammatory bowel disease, ulcers, urinary tract infections and vaginal yeast infections.

How to use:
          ¾ of a cup (175 mL) of low-fat or fat-free yogurt with live cultures is one serving of milk/dairy products.

Tip of the Yogurt:

              When coating chicken, pork or fish with bread crumbs, replace the eggs used to moisten the meat with plain yogurt.


Blueberries:
1.Blueberries have more antioxidants—those magical molecules that can help prevent a host of maladies—than 40 other common fruits and vegetables tested. 

2.The antioxidant plant pigments that make blueberries blue guard against heart disease, cancer and age-related blindness and memory loss.


3.They’re also tops when it comes to preventing urinary tract infections, thanks to antioxidant epicatechins, which keep bacteria from sticking to bladder walls.

How to use: 1/2 cup (125 mL) of blueberries equals one fruit and vegetable serving per day.

Tip of blueberries: 

               Sprinkle blueberries on your pancakes at the last minute—cooking the berries destroys valuable vitamin C.

.

Broccoli:
1.Consider broccoli your number one cancer fighter, thants to its sulfur compounds, such as sulforaphane, which you can smell as broccoli cooks.

2. These compounds signal our genes to boost production of enzymes that detoxify potentially cancer-causing compounds.

3. Eat more broccoli and you could slash your risk of everything from breast and lung cancer to stomach and colon cancer.

How to use:

             125 mL (1/2 cup) of cooked broccoli is one fruit and vegetable serving.
Tip of broccoli:
            Steam broccoli for 3 to 4 minutes until it’s crisp-tender to free up more of its sulforaphane. 



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