Here are some best food for our health and brain…..
Milk - Milk is one of the most potent beverages and wisest choices in terms of nutrient density. Its abundance of calcium and protein makes it ideal for growing children and adults. The low-fat and skim milk options are virtually fat free and the cholesterol content is negligent. Milk can be eaten with cereal or oatmeal, mixed with a squirt of chocolate syrup, or used in baked goods.
Broccoli - Broccoli is a dark green cruciferous vegetable that provides doses of potassium, fiber, and calcium. It also has considerable amounts of vitamins C, K, and A, which provides antioxidant benefits along with other physiological functions, such as aiding with blood coagulation processes with the vitamin K. Other than this, broccoli has trace amounts of just about every vitamin and mineral, making it a superb vegetable choice. Melt 1 or 2 ounces of cheese over steamed broccoli with a few cracker crumbs on top. This makes for a crunchy, satisfying side dish.
Yogurt – Yogurtcontains a healthy bacterium that helps boost our immune system, fight infection and improve our gastrointestinal health. Yogurt may also help prevent osteoporosis, lower cholesterol and reduce our risk for high blood pressure. It is an excellent source of calcium and B vitamins.
Apples -Apples are a good source of pectin, a fiber that can lower cholesterol and glucose levels. They're also a good source of vitamin C -- an antioxidant that protects our body's cells. Vitamin C also keeps our blood vessels healthy and aids in the absorption of iron and folate.
Almonds -These nuts are packed with nutrients -- fiber, riboflavin, magnesium, iron, calcium and vitamin E, a natural antioxidant. They're also good for our heart. Most of the fat in almonds is monounsaturated fat, which can help lower cholesterol levels when substituted for other fats. Most almonds are considered low sodium, with less than 140 milligrams of sodium an ounce.
Leafy Greens -Leafy green vegetables, including spinach and kale, or simply full of vitamins and nutrients essential to bodily functions. They have manganese, folate, vitamins A and K, and fair amounts of iron and magnesium. You may be wondering what all of these vitamins and minerals are good for: well, as a collective group, just about everything! Eating spinach can help protect against osteoporosis and arthritis by reducing inflammation. Toss fresh spinach in a bed of mixed greens for a tasty and nutritious salad.
Salmon - Omega-3 fatty acids in fish are the most attractive component for its nutritional benefits because of its essential role in brain function and growth and development. Salmon is an exceptionally good source for this fatty acid that our bodies cannot make on its own. Grill salmon with a little seasoning and serve over a serving of rice pilaf for a satisfying meal.
Tomatoes -Tomatoes are an excellent source of lycopene, which is an antioxidant with caner-preventing properties. Use chopped tomatoes in place of canned in any recipe for a fresh, juicy taste.
Blueberries - Blueberriesare one of the 10 healthiest foods out there and contain powerful antioxidants that may help lower LDL cholesterol. Blueberries have been linked to a multitude of health benefits, including lowering our risk of heart disease and cancer, promoting vision and urinary health, and anti-inflammatory properties.
Spinach - Spinachprevents muscle & bone loss and has been linked to decreased risk of cancer and heart diseases. It’s also very high in antioxidants and vitamins A, C, and K, as well as potassium and folate. Spinach is one the healthiest foods we can eat – calorie for calorie, not many foods can match the nutritional benefits and low calorie content of spinach and other green, leafy vegetables like kale and Swiss chard.
Garlic - Garlic is an herb known for its therapeutic effects. It is a good source of manganese, selenium, and vitamins B6 and C. Garlic consumption is said to reduce the risks for heart disease and atherosclerosis, and have other cardiovascular benefits. Garlic is a multifunctional herb because it can be added to just about any dish, usually in the early stages of cooking, so its flavor penetrates the entire item.
Potatoes -Potatoes are more than just starchy vegetables that shouldn’t be touched. True, they are a carbohydrate heavy food, but not a refined source of carbohydrates, and they provide additional health benefits that shouldn’t be dismissed. Sweet potatoes in particular are filled with healthy nutrients. The orange color indicates they are chock full of beta carotene, which is essential for proper visual function, physiological processes, and its potential antioxidant quality. This 140 calorie vegetable also contains a hefty percentage of the RDA of vitamin C, calcium, iron, and fiber. Its low sodium content makes it an ideal choice, especially in during winter when they are at their peak.