Good Lifestyle

The diet is difficult, but eat is easy. Law? This means that the easiest way to deposit books and skinny is to do exactly what you are already doing: eat! Simply make sure you get in good foods. What we mean by this is to be strategic: choosesuperfoons With the most struck for their money, and you will be able to transform your health with the least change of diet.

Below, we discover which nutrient-rich foods deserve a place in your diet daily and how to sneak them in your meals. Maybe the best of all? Most of these foods can be eaten together in one meal:A morning smoothie. If you are looking for more, checkThe 7 healthiest foods to eat right now.

Substitutes: Kale, Bok Choy, Roman Lettuce

It can be green and leaflet, but spinach are not nutritional clove. This muscular manufacturer noted a rich source of Omega-3 and herbal folate, which helps reduce the risk of heart disease, stroke and osteoporosis. It is also one of the 10 green salads healthier thankale. Bonus: Folate also increases the blood flow to the nether regions, helping to protect yourself from sexual problems related to age. And spinach are packed with lutein, a compound that fights macular degeneration. Aim for 1 cup of fresh spinach or 1/2 cup cooked per day.

Eating this!:Make your salads with spinach; Add spinach to scrambled eggs; Draper on the pizza; Mix it with marinara sauce then a microwave for an instant dive.

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Substitutes: Yogurt, soy yogurt

The health benefits of 2,000 years are not disputed: the fermentation appears hundreds of millions of probiotic organisms that serve as reinforcement for the battalions of beneficial bacteria in your body. Kefir, a fermented milk product, is one of the most powerful and ravable sources of these probiotics that help increase your immune system and offer cancer protection. Aim for a cup of the spoon of calcium and protein a day. We did homework to find the9 best probiotic rich kefirs for your intestine So, all you have to do at the store is seize and go.

Eating this!: Kefir sipped next to garnished with blueberries, walnuts, linen linen and honey is breakfast or ultimate dessert.

Substitutes: Red Water Melon, Pink Grapefruit, Japanese Point, Papaya, Goyava

There are two things you need to know about tomatoes: the reds are the best because they are packaged with more antioxidant lycopene and that the transformed tomatoes are as powerful as the fresh, because it is easier for the body of absorb lycopene.Studies Show that a diet rich in lycopene can reduce your risk of bladder, lung, prostate, skin and stomach cancers, as well as reduce the risk of coronary artery disease. Aim 22 mg lycopene a day, which represents about eight red cherry tomatoes or a glass of tomato juice.

Eating this!: Battery on the ketchup and ragú; Low sodium guillotine V8 and Gazpacho; Double the amount of tomato paste called in a recipe.

Substitutes: soft potato, pumpkin, butternut squash, yellow pepper, mango

The most red, yellow or orange vegetables and fruits are spicy compounds soluble in carotenoids, associated with a reduction of a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as Asthma and rheumatoid arthritis - but none is also easy to prepare, or have a caloric density as low, as carrots. Aim 1/2 cup a day.

Eating this!: Raw baby carrots, yellow yellow pepper cutter, butternut squash soup, sweet baked potato, pumpkin pie, mango sorbet, carrot cake

Substitutes: Acai berries, purple grapes, prunes, raisins, strawberries

Home to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes and memory-related memory changes (from which the "BERRY BERRY" nickname). Studies show that blueberries, rich in fiber and vitamins A and C, also reinforce cardiovascular health. Aim for 1 cup of fresh blueberries a day, or 1/2 jelly or dried cup.

Eating this!: Blueberries retain most of their power in a dried, frozen shape or jam.

Substitutes: peas, lentils and pinto, kidneys, fava and lima beans

All beans are good for your heart, but none can increase your cerebral power as black beans. This is because they are full of anthocyanas, antioxidant compounds that have been demonstrated to improve brain function. A daily servition of 1/2-cup offers 8 grams of protein and 7.5 grams of fiber. It is also low in calories and saturated fat.

Eating this!:Wrap the black beans in a breakfast burrito; Use both black beans and renal beans in your Chile; Puree 1 cup black beans with 1/4 cup olive oil and roasted garlic for a healthy decline; Add favas, limas or peas to pasta dishes.

Substitutes: Almonds, Peanuts, Pistachies, Macadamia Nuts, Hazelnuts

Richer in good healthomega-3s Whether salmon, laden with polyphenols more anti-inflammatory than red wine and packaging half of the chicken muscle protein, walnut looks like a Frankenfood, but it grows on trees. Other nuts combine one or two of these characteristics, not all three. A portion of nuts - about 1 oz, or 7 walnuts - is good at any time, but especially as a postwordout recovery snack.

Eating this!: Sprinkle on salads; Cut and add to pancake dough; Spinning peanut butter in curries; Mold and mix with olive oil to make a marinade for grilled fish or chicken.

Substitutes: Quinoa, linen flax, wild rice

The gray eminence of health foods, oats collected the first FDA approval seal. They are packaged with soluble fibers, which lowers the risk of heart disease. Yes, oats are loaded with carbohydrates, but the release of these sugars is slowed down by the fiber and, because oats also has 10 grams of protein per 1/2-cup portion, they offer stable and user-friendly energy .

Eating this!: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 tbsp. Wine on the ground on cereals, salads and yogurt. Discover oats inThe 10 healthiest granolas in the world.