10 should eat nutritious food

1. Beet
These look a bit dirty compared to some other root vegetables have a more natural sweet taste. This is because they are rugged package hidden below the skin of a lot of flavor substances.
Why they're healthy?
The popular spinach beet. Sudden eye as some energy food, such deep colors of vegetables is the best source of folic acid and betaine. Together these two nutrients together if possible reduce the blood half-cystine levels. Half-cystine is a destruction of human arteries and increased risk of heart disease inflammatory mixture. Thus, the natural pigment, called anthocyanin b, to the beet into an effective anti-cancer function.
How to eat them?
Should be fresh, raw, can not be out of the jar. Heat does damage to the beet of their antioxidant function. Wash and peel, then it is cut with a wide blade knife cut to pieces. It and a spoon of olive oil and stir together lemon juice half. To make a salad out.
You can also eat the leaves and stems, which are also rich in vitamins, minerals and antioxidants. Simply start from the leaves of the stems cut it, and then a thorough cleaning. They can be used to make salad out. Or, as an additional dish, skip the leaves only chopped garlic and a tablespoon of olive oil, coupled with high heat. Cook to wilt the leaves, stems become soft. Salt, pepper and a little lemon juice to taste, and sprinkle a small amount of Italian cheese.

 
2. Cabbage
In the American kitchen, we are rarely able to see traces of the cabbage. However, in Europe and Asia on the table, this cruciferous foods are regulars.
Why they're healthy?
A cup of chopped vegetables contain only 22 calories, but contains valuable nutrients. Is the highest nutrient isothiocyanates. It is a relief cell damage can increase the body's enzymes and reduce the cancer risk of chemical substances. In fact, Stanford University scientists found that isothiocyanates better than other phytochemicals increase your body's anti-cancer enzymes.
How to eat them?
Put it in various folders of your cake, you can also add crunch is easy victory. Or, put it in to do some of the salad ingredients, make an Asian style cabbage salad.

 
3. Guava
Guava is a tropical fruit, slightly astringent, slightly acidic taste, the more the more there is to eat the center of the slightest sweetness.
Why they're healthy?
Red tomatoes against prostate cancer can be pigment antioxidants. Tomatoes and watermelon, guava and other than plant foods contain higher levels of lycopene. In addition, a glass of guava pulp can provide 688 mg of potassium, bananas than the equivalent amount provided by 63% higher. And guava almost the highest fiber foods: Each cup contains almost 9 grams of fiber.
How to eat them?
Eat the whole fruit to the seed from the case. Guava's whole body is edible and nutritious. Just a shell containing vitamin C than those of the high content of fresh orange.

 
4. Chard
Green vegetables in the market being, you can find an unusual, slightly bitter and salty vegetables. This vegetable originated in the Mediterranean region.
Why they're healthy?
Bowl of cooked Swiss chard provides a lot of lutein and zeaxanthin (the quantities of each 10 grams). According to a study at Harvard University, known as carotenoids in these phytochemicals that can protect your retina due to age but not destroyed. This is because these two nutrients (ie pigment), seem to accumulate in your retina, and they can absorb some may hurt your eyes light the sky shortwave role of eye protection. Therefore, you intake of lutein and zeaxanthin, the more you eyes to be protected, the better.
How to eat them?
Swiss chard with the fish, ribs or chicken with the taste of good cooking. Or together with the whole grilled fish food is not bad. Wash and dry a bunch of Swiss chard, leaves and then cut into 1 foot long pieces. Put a tablespoon of olive oil into a large fry pan and add two slices of garlic. Then the oil will slowly smoke, add the chard. Speculation on the 5 to 7 minutes, until leaves are soft, dry withered stems Caixing. Finally, remove the garlic, to the chard with salt and pepper seasoning.

 
5. Cinnamon
This ancient spice is only with the sugar and knead into a ball to eat the people.
Why they're healthy?
Cinnamon can help you control your blood sugar, thereby reducing your risk of heart disease. In fact, USDA's research house found that 6 weeks of daily consumption of one gram of cinnamon in diabetic patients could reduce their blood sugar, and can reduce their body triglycerides and cholesterol. The active ingredient in cinnamon can increase the ability of cell metabolism of sugar to the original 20 times.
How to eat them?
You do not need any special food or anything to the oil and the consumption of it. Just sprinkle it in your coffee or cereal on it.

 
6. Purslane
Although the U.S. Food and Drug Administration to be classified as broad leaf purslane seeds, but it is still very popular dish and grown in many countries, including China, Mexico and Greece.
Why they're healthy?
According to the University of Texas study, purslane than any other edible plants, with the highest amount of Omega-3 fatty acids. Scientists reported by the test, this plant with any other fruits and vegetables, compared with 10 to 20 times more melatonin - an antioxidant to prevent cancer growth.
How to eat them?
Added to the salad consumption. The purslane as a substitute for lettuce or increase product: its leaves and stems are brittle, and can chew, and juicy. Although not common, you can still find it in the local market, including China and Mexico. In addition, you can shop in the whole food, leafy green salad ingredients or ready-made store store to find it.

 
7. Pomegranate juice
Pomegranate juice has been popular in the Middle East for decades, until recently in the United States is widely accepted and popular.
Why they're healthy?
Israeli scientists have discovered that last a year eat 2 ounces of pomegranate juice, man, they can reduce 21% of blood pressure and heart blood flow will be significantly improved. In addition, four ounces of pomegranate juice can provide daily needs of vitamin C, 50%.
How to eat them?
We advise you to 100% pure pomegranate juice PomWonderful brand products, they do not add any sugar. Pomegranate juice can be described as a "powerful" food, a small cup of already fully meet your needs.

 
8. Wolfberry
The fruit is the size of raisins can be used for chewing, the taste between between cranberry and cherry. Importantly, this kind of food Cherry since 1700, in Tibet are used as medicinal food.
Why they're healthy?
According to the research, compared with any other fruit, wolfberry has the highest ORAC content ratio (ORAC is a measurement of antioxidant substances). Although modern scientists have only recently begun to study this ancient food, but they have found, it will reduce the sugar to sweeten its insulin resistance.
How to eat them?
The dry and fresh wolfberry and a cup of light yogurt mixture, sprinkle them on your cereal or cold in the.

 
9. Dried plums
Why they're healthy?
Plum silk with a new acid and chlorogenic acid. They are resistant "super-oxide anion radical," a particularly effective antioxidant. The repulsive free radicals your body cells can be caused structural damage, the damage is considered to be one of the basic cause of cancer.
How to eat them?
Think of it as appetizer. It can be cut into paper thin ham wrap with dry plums, use a toothpick to fixed. 400 degrees on the stove and bake for 10 to 15 minutes, until plums are soft, crisp ham. Most of the fat will be baked out, and then you can get delicious sweet and fragrant and healthy snacks it!

 
10. Pumpkin seeds
The waste left by the hollow pumpkin - pumpkin seeds, is the most nutritious part of the pumpkin.
Why are they healthy?
Nibbling pumpkin seeds is to obtain the easiest way to magnesium. Magnesium is very important to the human body. According to French researchers recently declared, the highest content of magnesium in the blood of men short-lived chance less than the magnesium content of the person is 40%. On average, men consume 353 grams of minerals per day, compared to USDA recommended 420 grams to be much lower.
How to eat them?
To eat whole, including the shell. Because the shell can provide additional fiber. Ounce roasted pumpkin seeds which contains 150 grams of magnesium. Add them to your daily diet, you can easily achieve the daily goal of 420 grams. Snack bar where you can find it or health food shop.