20 healthiest foods on the planet

Did you know that healthy foods are the easiest, by eating them every day, even the minimum, you are promoting your health.

According to research, there are the top 20 healthiest foods on the planet that you should definitely consume, reports EatThis .

1. Spinach

A great source of not only protein, but also vitamins A and C, antioxidants and heart-healthy folic acid. One cup of the green superfood contains almost as much protein as a hard-boiled egg, which is half the calories. Be sure to steam spinach, this method of cooking helps preserve the vitamins and helps the body absorb the calcium contained in the greens.

2. Cress salad

An excellent source of folic acid, which has been shown to promote weight loss. In fact, a study published in the British Journal of Nutrition found that people with the highest levels of folic acid lost about 8.5 times more weight when dieting than those with the lowest levels of folic acid. In addition to watercress, other good sources of folic acid include spinach, asparagus, and papaya.

3. Sun-dried tomatoes

Tomatoes are rich in the antioxidant lycopene, which research shows can reduce the risk of bladder, lung, prostate, skin and stomach cancer, as well as lower the risk of coronary heart disease. Just one cup of dried vegetables will provide you with 6 grams of satiating protein, 7 grams of fiber and 75 percent of your daily value of potassium, which is essential for heart health and tissue repair. They are also rich in vitamins A and K.

4. Broccoli

The vegetable not only protects against prostate, breast, lung and skin cancer, but also helps you get rid of cancer. According to experts, broccoli contains a phytonutrient called sulforaphane, which boosts testosterone levels and prevents fat accumulation in the body. It is also rich in vitamin C, a nutrient that can lower cortisol levels during stressful situations.

5. Batatas

It contains about 4 grams of satiety-boosting protein, 25 percent of the day's fiber, and it has 11 times the recommended daily allowance of vitamin A, which has been shown to have anti-cancer properties.

6. Asparagus

This natural diuretic, can help reduce abdominal bloating and other discomfort. According to a study published in the Journal of Food Science, a balance of green vegetables and minerals can also help alleviate hangover symptoms.

7. Celery

Celery has virtually no calories, which is why it's worth adding it to your diet. It is also low in carbohydrates and relatively rich in fiber, with just 100 grams of chopped vegetables containing 1.6 grams of satiating nutrients.

8. Spirulina

This is a high protein seaweed supplement that is usually dried and sold in powdered form. The dried product is 60 percent protein, which means it is a great weight loss aid. A tablespoon of blue-green algae contains 8 grams of metabolism-boosting protein, plus vitamin B12, which on its own can give you more energy and speed up your metabolism. Try adding some spirulina to your smoothies.

9. Avocado

Just half an avocado contains 4.6 grams of fiber, and the green fruit's satiating properties are so strong that a study in the Nutrition Journal found that people who added half a fresh avocado to their meals reported a 40 percent reduction in the desire to eat hours later. In addition, avocados contain metabolism-enhancing monounsaturated fats, which have been shown to reduce hunger, and unsaturated fats, which prevent fat storage. Avocados can help combat metabolic syndrome, which is a collection of risk factors including high blood sugar, cholesterol, blood pressure and body mass index, which can then lead to an increased risk of type 2 diabetes and cardiovascular disease.

10. Eggs

They may be the easiest, cheapest and most versatile way to increase your protein intake. Eggs also boost your health: they're rich in amino acids, antioxidants and iron. The yolks contain a fat-fighting nutrient called choline, so eating whole eggs can really help you lose weight.

11. Pomegranates

Not only are they rich in protein and fiber, but they also contain anthocyanins, tannins, and high levels of antioxidants that can help you fight excess weight.

12. oranges

Oranges are full of vitamin C, even the fruit will provide 130 percent of your daily vitamin C requirement. Oranges can reduce the risk of stroke in women. According to a study published in Stroke: Journal of the American Heart Association in 2012, eating more of a flavonoid called flavanone (which is abundant in oranges and grapefruit) may lower your chances of having an ischemic stroke. The study found that women who consumed large amounts of flavanone had a 19 percent lower risk of ischemic stroke than women who consumed the least amount of flavanone.

13. Seafood

Oysters

They help you lose excess weight thanks to their impressive zinc content. One study found that obese people who consumed 30 milligrams of zinc a day - the equivalent of just six raw oysters - had lower BMIs, weighed less and showed improvements in blood cholesterol levels.

Wild salmon

Fatty fish may be one of the best for weight loss. In one study, participants were divided into groups and assigned to one of three equal-calorie weight loss diets that included no seafood (control group), lean white fish, or salmon. Everyone lost weight, but those who ate salmon had the lowest fasting insulin levels and a marked reduction in inflammation. This is probably due to the high levels of anti-inflammatory omega-3 fatty acids in salmon .

14. Beans

Beans are not only good for your heart. They are rich in protein, antioxidants, vitamins and minerals that can also benefit your brain and muscles. Not to mention, they digest very slowly, which can help you feel satiated for longer without making you feel hungry.

15. Lentils

One cup of lentils contains the protein of three eggs and less than one gram of fat! Their high fiber content makes them extremely satiating, and studies have shown that they accelerate weight loss.

16. Hummus

This dip has a lot of fiber, healthy fats and proteins, it is very healthy and not caloric for the body.

17. Kefir

It is ideal for people with dairy intolerance, it counteracts the stomach-irritating effects of milk lactose. In addition, regular consumption of kefir has been associated with improved digestion, antibacterial effect, hypocholesterolemic effect, plasma glucose control, antihypertensive effect, anti-inflammatory effect, antioxidant activity, anticarcinogenic activity. , anti-allergenic activity and therapeutic effects.

18. Cashew

It is a good source of protein, phosphorus, magnesium, calcium, and copper and should not be overlooked as one of your favorite nuts. Magnesium can help your body in alleviating various conditions such as: insomnia, headaches and muscle cramps, as well as regulating the immune system and supporting brain function. They are also high in biotin, which can help keep your hair healthy and shiny.

19. Avocado oil

It is rich in heart-healthy monounsaturated fats, which can help improve cholesterol and prevent hunger. It also contains vitamins B and E and potassium, which eliminates abdominal bloating - no wonder it's one of the preferred fats in the paleo diet.

20. Peanut butter

Consumption of peanuts can prevent cardiovascular disease and coronary heart disease, the most common type of heart disease.