地球上29个最健康食品

以下是“健康食品热榜”的29个食品，这将使你对你的最大热量营养爆炸降压组成，以及减少您的如癌症，糖尿病和心脏病的致命疾病的风险。随着每介绍一个就如何纳入您的饮食这些权力食品的建议。如果你正在寻找更多的技巧上健康的生活，采取自定义您的个人医疗保险需要对你的健康和保健直接的方法。
水果

01。杏子
电源：β-胡萝卜素，这有助于防止自由基损伤，保护眼睛。身体也变成维生素A，这可能有助于防止某些癌症，特别是皮肤，β-胡萝卜素。一个杏有17卡路里，零脂肪，1克纤维。对他们的小吃干，或者如果你喜欢新鲜的，买的时候仍然坚定的，一旦软化，他们失去的养分。

02。鳄梨
电源：油酸，不饱和脂肪，有助于降低总胆固醇和高密度脂蛋白水平提高，再加上纤维良好的剂量。一个片有81卡路里，脂肪8克和3克的纤维。尝试代替蛋黄酱几片来装扮你的下一个汉堡包。

Proactol发粘结剂

03。山莓
电源：鞣花酸，这有助于失速癌症细胞的生长。这些浆果也挤满了维生素C，采用纤维，有助于预防高胆固醇和心脏疾病的高。一杯只有60卡路里，1克脂肪和8克纤维。顶普通低脂酸奶或燕麦片（另一高纤维食物）新鲜浆果。

05。哈密瓜
电源：维生素C（117mg在半年瓜，几乎两倍于建议的每日剂量）和β-胡萝卜素 – 两个，这有助于防止自由基破坏细胞功能强大的抗氧化剂。另外，有半个瓜853mg钾 – 几乎两倍，作为一个香蕉，这有助于降低血压多。半瓜有97卡路里，1克脂肪，2克纤维。切成方块，冻结，然后融合成一个冰冷的冰沙。

06。蔓越莓汁
电源：帮助争取通过防止有害细菌的生长膀胱感染。 A罩杯有144卡路里，脂肪和0 0克纤维。买百分之百浓缩果汁不添加糖和使用它来注册你的日常H20香料。

07。番茄
电源：番茄红素，类胡萝卜素的最强之一，作为一种抗氧化剂。研究表明，番茄可能削减一半的膀胱癌，胃癌和结肠癌的风险，如果每天食用。番茄有26卡路里，零脂肪和纤维1克。小雨用橄榄油鲜片，因为番茄红素是最好的吸收时，有点胖吃掉。

08。葡萄干
能力：这些小宝石的铁的重要来源，这有助于血液输送氧气和许多女性短的。一个半杯子218卡路里，零脂肪和3克的纤维。葡萄干撒在你的早晨燕麦或麦麸麦片 – 妇女，尤其是在月经考虑这一点。

09。无花果
能力：丰富的钾和纤维的良好来源，无花果还含有维生素B6，这是生产情绪提高血清素，降低胆固醇和防止水潴留。避孕药消耗维生素B6，所以如果你使用这种避孕方法时，请务必要在你的饮食额外B6的。一个图有37到48卡路里，零脂肪和2克纤维。 （曲奇爱好者 – 图酒吧大约有56卡路里，1克脂肪和纤维饼干，每1克）。新鲜的无花果美味焖旁的猪里脊肉和干燥品种成为一位伟大的便携式健身房小吃。

10。柠檬和酸橙
电源：柠檬烯，furocoumarins和维生素C，所有这些都有助于预防癌症。一个楔子有2个卡路里，零脂肪和零纤维。每买一少，挤在沙拉，鱼，豆类和蔬菜的味道脂肪。另见：益字节：柠檬和酸橙。
蔬菜

11。葱
电源：槲皮素是最强大的黄酮类化合物（天然植物抗氧化剂）之一。研究表明，它有助于预防癌症。阿杯（切碎）有61卡路里，零脂肪和3克的纤维。印章洋葱的最大植物营养素的推动作用，或者如果你不喜欢哭，烤一点点橄榄油，配上他们的大米或其他蔬菜。

12。朝鲜蓟
电源：这些看起来很奇怪的蔬菜中含有水飞蓟素，一种抗氧化剂，有助于预防皮肤癌，加上纤维，帮助控制胆固醇。一个中等朝鲜蓟有60卡路里，零脂肪和7克纤维。在沸水中蒸30至40分钟。挤柠檬汁在上面，然后采摘树叶了与你的手指，并使用了丰富的品尝你的牙齿刮皮肤。当你的心，你已经找到了最好的部分！

13。姜
能力：姜辣素可能有助于减少恶心，其他化合物可能有助于防止阻止炎症导致前列腺素偏头痛和关节痛。茶匙的新鲜gingerroot只有1卡路里，零脂肪和零纤维。皮尔艰难的棕色皮肤和篦成片或炒。

14。西兰花
电源：吲哚-3甲醇和萝卜硫素，它有助于防止乳腺癌。西兰花也有维生素C和β-胡萝卜素很多。一杯（切碎）有25卡路里，零脂肪和3克的纤维。不要过头西兰花 – 相反，微波或蒸汽轻轻地保存植物营养素。挤在一个灿烂的新鲜和口味上柠檬，增加营养物质和一些维生素C

15。菠菜
能力：叶黄素和玉米黄质，类胡萝卜素，可以帮助抵御黄斑变性，是老年人失明的主要原因。另外，研究表明这种青年绿色喷泉可能有助于逆转老化的迹象。一杯有7卡路里，零脂肪和纤维1克。添加到色拉或用少许橄榄油和大蒜爆香生叶。

16。白菜（白菜）
电源：Brassinin，一些研究表明，可能有助于预防乳腺癌肿瘤，加上吲哚和异硫氰酸酯，其中雌激素水平较低，使这种蔬菜对乳腺癌的双管武器。阿杯也将让您的钙158mg（百分之16的每日建议的要求），以帮助击败骨质疏松症。阿杯（熟）有20卡路里，零脂肪和3克的纤维。查找您杂货商的生产部分或它的亚洲市场。切片蔬菜和多汁的白茎，然后像炒菠菜或成炒菜食用前刚刚折腾。

17。壁球（胡桃，南瓜，橡果）
能力：冬瓜有大量的维生素C和β-胡萝卜素，这可能有助于防止子宫内膜癌。一杯（熟）有80卡路里，1克脂肪，6克纤维。削减一半，舀出的种子，软，然后用烘烤或微波肉桂灰尘。

18。西洋菜和芝麻菜
电源：苯乙基异硫氰酸盐，其中，随着β-胡萝卜素，维生素C和E，可能有助于保持在海湾癌细胞。一杯有大约4卡路里，零脂肪和纤维1克。不会做饭这些绿叶蔬菜，而是使用它们来装饰一个三明治或添加刺鼻，辣口味的沙拉。

19。大蒜
上之力：大蒜的辛辣，让味道还可以降低低密度脂蛋白（“坏”胆固醇），降低血压，甚至减少你的胃和结肠癌的风险含硫化合物。一个丁香有4个卡路里，零脂肪和零纤维。烤15至20分钟，至软，甜，而不是黄油面包蔓延整个头部。
谷物，豆类，乳制品及坚果

20。藜
能力：一个半杯煮熟的藜有5克蛋白质，比任何其他谷物，加上铁，核黄素，镁多。阿半杯有318卡路里，脂肪5克，5克纤维。添加到升压汤的一种蛋白质。先洗净，否则它会苦味。

21。小麦胚芽
电源：一汤匙为您提供有关您的每日7镁，这有助于防止肌肉痉挛百分之它也是维生素E的一汤匙的良好来源有27卡路里，1克脂肪和纤维1克。洒在酸奶，水果或谷物一些。

22。扁豆
电源：异黄酮，这可能会抑制雌激素促进乳房癌，再加上心脏健康纤维和令人印象深刻，每半杯9克蛋白质。一个半杯（熟）有115卡路里，零脂肪和8克纤维。异黄酮托起通过加工，所以买扁豆罐头，干或汤了。带他们去工作，你会有一种蛋白质午餐。

23。花生米
能力：研究表明，花生或（包含多为不饱和“好”脂肪）等坚果能降低心脏疾病的百分之二十以上的风险。一盎司有166卡路里，脂肪14克和2克纤维。保持一种蛋白质包装后锻炼小吃或下午接我能满足你，直到吃晚饭，或成炒剁数为泰国口音，在你的公文包，运动包或钱包包。另见：螺母案例

24。斑豆
电源：一个半杯已超过每日所需的25叶酸，有助于预防心脏疾病和降低出生缺陷的风险百分比。一个半杯（罐头）有103卡路里，1克脂肪，6克纤维。排水沟的可干净，并扔进锅的素食辣椒。

25。酸奶
电源：细菌在活跃文化的酸奶可以防止酵母感染;钙强化骨骼。一个杯子155卡路里，脂肪4克，0克纤维。一种获取纯在自己的水果和组合，以保持热量和降低血糖。如果你是乳糖不耐症，再也不怕 – 酸奶不应该打扰你的肚子。

26。脱脂牛奶
电源：核黄素（又称维生素B2）是重要的促进良好视力及随着维生素A可以帮助改善湿疹和过敏。此外，您得到的钙和维生素D了。一杯有86卡路里，零脂肪和零纤维。如果你习惯高脂肪牛奶，不要冷火鸡，而是将两者搅和在一起在第一。信托这样一个事实：在一个星期或两个你不会错过它！
海鲜

27。贝类（蛤蜊，贻贝）
电源：维生素B12对神经和大脑功能的支持，加上铁，难以得到像镁，钾矿物质。三盎司拥有126至146卡路里，脂肪2〜4 0克纤维。试试番茄的碗（低脂肪）曼哈顿蛤蜊浓汤。

28。三文鱼
能力：冷水像鲑鱼，鲭鱼和金枪鱼鱼肉中含有Ω- 3脂肪酸的最佳来源，有助于减少心脏疾病的风险。一个3盎司部分（熟）有127卡路里，脂肪4 0克纤维。刷片与姜酱油调味和烧烤或烤片，直到鱼很容易用叉子。

29。蟹
该权力：维生素B12和免疫力的提高锌的重要来源。一个3盎司的部分有84卡路里，脂肪1，0克纤维。的“螃蟹”的寿司通常由鱼罐头，而不是购买它，使你自己的螃蟹蛋糕。另见：鱼，海鲜食谱

The 29 Healthiest Foods on the Planet

The following is a “healthy food hot list” consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet. If you’re searching for more tips on healthier living, take a direct approach to your health and wellness by customizing your individual health insurance needs.
Fruits

01. Apricots
The Power:  Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power:  Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

Proactol Fat Binder

03. Raspberries
The Power:  Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

05. Cantaloupe
The Power:  Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene – both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium – almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power:  Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
The Power:  Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins
The Power:  These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal – women, consider this especially during your period.

09. Figs
The Power:  A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers – fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons and Limes
The Power:  Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.
Vegetables

11. Onions
The Power:  Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power:  These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power:  Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power:  Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don’t overcook broccoli – instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power:  Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or saute with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power:  Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer’s produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power:  Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power:  Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power:  The sulfur compounds that give garlic its pungent flavor can also lower LDL (“bad”) cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.
Grains, Beans, Dairy and Nuts

20. Quinoa
The Power:  A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power:  A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power:  Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power:  Studies show that peanuts or other nuts (which contain mostly unsaturated “good” fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans
The Power:  A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. Yogurt
The Power:  Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear — yogurt should not bother your tummy.

26. Skim Milk
The Power:  Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don’t go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won’t miss it!
Seafood

27. Shellfish (Clams, Mussels)
The Power:  Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power:  Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power:  A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The “crab” in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes

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