Good Lifestyle

It is the suggestion of a recent study published in the magazine preventing chronic disease: research in public health, practice and politics. The researchers have studied various fruits and vegetables and have classified them according to the density of nutrients (a measure of 17 vitamins and nutrients) for portions of 100 grams; A score of 100 indicated that 100% of the recommended daily indemnity of these nutrients could be found in the portion. Once all the data have been crunched, these fruits beat the blueberries on the list:

The yellow fruit deserves better than its usual status as a hospitality: researchers classified the dense fruits nutrient on the list. Lemons are high in vitamin C; In fact, only one fruit contains almost a whole GDR of powerful antioxidant. They are also rich in limonoid citrus - natural compounds that have been demonstrated to disarm cancer cells, in particular chest and colon and citrus flavonoid naringenine, anti-radical cleaner without powerful and anti-inflammatory. Start your day with citrie water, mix neighborhoods in a howl salad or combine with other fruits on this list to make a refreshingwater.

Score: 18.72

Not only strawberries are one of the fruits that are the best forloss of fatBut they are also mega-high in antioxidants - an average bar has 11% your Vitamin C RDA! They are cardiac protectors, raise a "good" cholesterol HDL and have anticancer properties. Add them to your oats at breakfast, mix them in ahealthy smoothy, or twin with dark chocolate for a doubly bold shiny dessert. If you are removed from the price, head to the freezer alley instead. The frosts are just as good as fresh - they contain the same amount of nutrients.

Score: 17.59

A long-standing vitamin C - with 88% of the GDR in a portion of 100 grams - oranges are also good sources of fiber and potassium, rich in citrus limonoids that fight cancer. Two Japanese studies have shown that the consumption of orange juice to drink mandarin has reduced the incidence of liver cancer participants. It is theorized that is due to the high level of orange carotenoids, the pigment that gives fruit its color and functions as a powerful antioxidant, pinning free radicals and repairing DNA damage that can cause disease. Add oranges to a smoothie, strake pieces in Greek yogurt or a healthy fruit salad, or catch them on the race for a perfectly autonomous snack.

Score: 12.91

The smaller and more jealous cousins ​​of lemons are particularly high in flavonoids and limonoids, antioxidants that protect against cancer and digestion of help. A portion of 100 g of the humble fruit has half of the vitamin C recommended by the day and nearly three grams of fiber. Cut them into a zized chicken-lawyer soup, use them to save 110 calories by drink in thisEasy margarita recipe, or press them in your eight daily glasses of H20.

Score: 12.23

Phytochemicals and vitamin C of grapefruits offer two punch, helps fight the disease and evenBurning belly fat. In a study published in the newspaperMetabolism, People who ate grapefruit before their meals for six weeks lost up a thumb of fat from their waist! To get these belt tightening advantages, start your day with half-grapefruit, add holds to a mid-lunch salad or make a flavored-flavored.healthy soda At dinner with dinner.

Score: 11.64

The clearer, the sweetest bays of the advantages: Sky-High in vitamin K (36% of the GDR per cup), the blackberries projecting phytonutrients who help the blood clot and keep bones in good health, as well as lutein Antioxidant, which supports the health of the eyes. Bonus: with 7.6 grams of fiber per cup (almost as much as soy), blackberries are one of the bestHigh fiber foods to lose weight. Eat them all right out of the cardboard, add them toWhole wheat pancakesOr sprinkle with clear Greek yogurt for a high protein breakfast without excess sugar.

Score: 11.39