1. Broccoli
Broccoli reduces the risk of stomach ulcers and even cancerE. Edelson.Broccoli May Ward Off Serious Stomach Ailments. . 10-year study involving 47,909 people, published by the Harvard School of Public Health (USA) showed a direct relationship between the consumption of cruciferous vegetables and the development of bladder cancer bubble.
A meta-analysis examining the results of 87 studies found that broccoli and other cruciferous vegetables does reduce the risk of cancer. A total of 10 grams of vegetables a day can increase your chances that you will never get cancer.
Another studySuperFoodsRx.Broccoli And Cancer Prevention Is Not A Myth. It found that just two servings of cruciferous vegetables a day reduces the risk of cancer by 50%.
Why broccoli is so effective in preventing cancer? The composition of this cabbage includes sulforaphane and indole - substances having anticancer activity.
2. Salmon
Like several other fish species (mackerel, sardine, tuna), salmon contains omega-3 fatty acids. Regular consumption of these types of fish reduces the risk of cardiovascular disease and prevents the formation of inflammatory processes.
3. Water
drinking Sufficient water a day, you reduce the risk of blood clots. It also helps feel younger and maintain a high energy level.
4. berries
Strawberries, blueberries, raspberries - all these berries are rich in antioxidants that protect the body from oxidative free radicals and help prevent age-related diseases.
In 2012, researchers at Harvard University (USA) found that just one serving of blueberries and strawberries are two servings per week can help prevent cognitive decline associated with aging.
5. Garlic
Long of Pennsylvania, 107-year-old Fisher, Nancy (Nancy Fisher) believes that lived so long because of his love of garlic. Maybe she's right.
researchNational Cancer Institute.Garlic And Cancer Prevention. We found that phytochemicals in garlic inhibit the formation of carcinogens. In addition, people who use garlic often have a reduced risk of colon cancerS. N. Ngo, D. B. Williams, L. Cobiac, R. J. Head.Does Garlic Reduce Risk Of Colorectal Cancer?.
6. Olive oil
Monounsaturated fats in olive oil support heart and brain health, as well as protect against cancer.
In addition, olive oil is good for the skin. Lisa Dreyer (Lisa Drayer), dietitian and author The Beauty Diet: Looking Great Has Never Been So Delicious, Argues that women who eat olive oil have a smooth and healthy skin.
7. Chinese kale (bok choy)
StudyS. J. Nechuta.Eating Cruciferous Vegetables May Improve Breast Cancer Survival. Vanderbilt University (USA) found that patients who survived breast cancer and to eat vegetables, particularly turnips, cabbage and bok choy, reduces the risk of relapse.
8. Avocado
Avocado reduces cholesterol low density lipoprotein (LDL), which transfers the total cholesterol in the body tissue. "Bad" cholesterol provokes the appearance of plaques on the walls of blood vessels and increases the risk of atherosclerosis and heart disease.
At the same time it increases the amount of avocado "good" cholesterol, which carries cholesterol from total brain, heart and other organs to the liver where it is converted into bile.
9. tomatoes
Pink tomatoes - the best source of carotenoids, particularly lycopene - antioxidant that protects the body from cancer, cardiovascular, and inflammatory ophthalmic diseases.
10. beans
The beans contained 21% protein, 77% complex carbohydrates, fiber and many nutrients. Beans - a mandatory part of the diet, "blue zones", areas with the highest number of centenarians.
11. wholegrains
StudyJ. Cade.Breast Cancer: Cereal Fiber May Affect Estrogen Regulation. Which was held with the participation of more than 40,000 older women found that eating 4-7 times a week, whole grains reduces the risk of death from cancer and cardiovascular disease by 31%.
12. Red wine
A small amount of red wine reduces stress, which is good for the whole body as a whole. Users of the "Blue Zone" on average drink one to three glasses of wine a day.
13. leafy vegetables
Green leafy vegetables - a real treasure in terms of nutrients. On the island of IkariaFamous for its longevity, growing more than 75 species of leafy vegetables.
Leafy vegetables are rich in fiber, folic acid, vitamin C, potassium and magnesium. Furthermore, they comprise phytochemicals such as lutein, beta-cryptoxanthin, zeaxanthin and beta-carotene.
The carotenoids lutein and zeaxanthin concentrate in the eye lens and macular region of the retina, protect against cataracts and age-related degenerative processes of the retina - the main causes of blindness in the elderly age.
In addition, green leafy vegetables are rich in antioxidants that protect the body from cancer.
14. Green or herbal tea
Green tea reduces the risk of heart disease and some cancers. The inhabitants of Ikaria brewed herbs - rosemary, dandelion and wild wormwood. All these herbs are known anti-inflammatory effect.
15. Coffee
Yes, your morning dose of caffeine can prolong your life. Harvard University study conducted in 2008 found that women who drank three cups of coffee per day, 18% lower chance of dying from the disease compared to those who did not drink invigorating drink.
And if a woman drinks five cups of coffee per day, the risk of death is reduced by 26%. However, it does not work the principle of "more is better". After six cups of coffee per cent risk of death compared with abstainers coffee is reduced to 17%.
benefits of coffee confirms another study conducted at the National Institutes of Health (USA) in 2012. The researchers monitored various factors - smoking, drinking, eating red meat - and found that the people of both genders, coffee drinkers live longer.
16. Dark chocolate
Harvard University study (USA), conducted in 1999 involving 8000 men, proved the influence of dark chocolate on life expectancy. It was found that participants who consumed dark chocolate three times a month, lived a year longer than those who did not.
17. nuts
The nuts contain a lot of fat, protein, fiber, vitamins and minerals. This is perhaps the most useful food for a quick bite "on the run".
18. Scotch kale
This brightly colored vegetables help maintain brain health and protects against cancer due to the high content of antioxidants.
Red Cabbage helps to not only live longer, but also look better. Large amounts of vitamin A helps maintain healthy and elastic skin, accelerates cell renewal and protects from the sun.