The best 20 kinds of food in your grocery store

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your local grocery store has thousands of choices, some of which are good for you, others... Although there may be requirements for their labels, there are not so many. To reduce noise and help you do your shopping faster, here are 20 of the best foods you can buy that have proven to help fight fat, strengthen muscles and prevent disease. Around these choices of diet, you will take a big step towards a healthier life.

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whether you are throwing them into salads or eating them one by one - these nuts are excellent sources of monounsaturated fat. They are also considered excellent sources of protein, vitamins (such as thiamine, riboflavin and E) and minerals (such as copper, iron and zinc). And the benefits go beyond that. Eating almonds can lower cholesterol, according to a study published in the British Journal of nutrition.

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asparagus is not only rich in anti-inflammatory nutrients, but also contains a lot of folic acid. -It can help regulate your emotions by releasing a neurotransmitter called serotonin into your system. But if the good feeling of asparagus is not enough to affect you, maybe its anti-cancer effect will. Research published in the International Journal of cancer letters suggests that eating asparagus may prevent the formation of cancer tumors.

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avocado monounsaturated fat is a good carrier of fat soluble vitamins A, D, e and K. The study not only links avocado consumption with improving cardiovascular health and blood glucose regulation, but a study published in the Journal of nutrition and cancer in 2009 shows that avocado has anti-cancer effect (especially in the prevention of oral cancer, skin and prostate)

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no matter you Whether you eat black berries with antioxidants that improve brain function or blueberries with vitamin C, it's hard to make a mistake by adding one. These super foods are right for your diet. But if high vitamin and antioxidant intake is not attractive enough, a recent study published in the Journal of food medicine found berries (especially strawberries). Raspberries and blueberries have been shown to reduce the risk of breast and cervical cancer. In terms of traditional nutrients, pepper is rich in antioxidants (especially vitamin A), C and E. According to the University of Illinois research, eating sweet pepper can help the body neutralize free radicals and reduce the risk of disease.

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black beans

nutritious and cheap? This is one or two punches provided by these legumes. In fact, according to the University of Guelph, Ontario, black beans have similar heart health and cancer prevention compounds, which are commonly found in berries, tea and red wine. What's more, each one can get a good protein fiber combination.

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this cruciferous vegetable is not only rich in vitamin C and K, but also rich in plant chemical components indole and sulforaphane. Many people think it is an anti-cancer nutrient. But the benefits of broccoli are not limited to cancer. A study in the Journal of agricultural and food chemistry found that broccoli has the potential to protect the cardiovascular system.

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Brussels sprouts your body's nutrients (think about vitamins A, B6, C, e and K) and selenium, a mineral that helps the body fight free radicals. Many studies have also pointed out its potential in the prevention of bladder, breast, colon and lung cancer. It contains beta carotene and beta cryptoxanthin. This may be one bite, but according to research published in cancer epidemiology, biomarkers and prevention, those who eat foods rich in beta cryptoxanthin have a lower risk of lung cancer.

boneless, peeled chicken breast is an eternal classic. It is not only a good source of lean protein, but also an excellent source of coenzyme Q10, which is a necessary condition for skin cell turnover. Its protein is made up of 18 amino acids, free of carbohydrates. It's a perfect source of vitamin E for muscle foods. It's also an important source of protein, Dr. Jeffrey Blumberg said. Antioxidant laboratory at Tufts University. These beans are believed to be sources of natural antioxidants and isoflavones.

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think this is the top of the final super food list. After all, there is nothing to boast about low prices, high protein and year-round availability. Studies have shown that eating eggs can increase brain health, reduce inflammation and improve cardiovascular health. In fact, the study in the American Journal of clinical nutrition links eating eggs to raising cholesterol levels, which can also help your cardiovascular health.

Flaxseed is a powerful plant that provides a rich source of fiber, magnesium and calcium, whether you sprinkle it on cereals or mix it with smoothies. These seeds also contain very high levels of lignans, a rich micronutrient and omega-3 fatty acids, and are associated with the prevention of many health problems. In fact, flaxseed can help prevent heart disease because of its high fiber content, according to a study published in the archives of internal medicine.


although you may not eat garlic like almonds, this herb is a must-have on your shopping list. This healthy herbal medicine not only reduces cholesterol and triglycerides in the body, but also protects blood cells and blood vessels from inflammation and oxidative stress. In addition, a study published in the American Journal of clinical nutrition found that compounds in garlic can prevent cell changes, leading to tumor development and inhibiting tumor growth.

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onions and garlic are rich in sulfur compounds, so they may not be conducive to breathing, but beneficial to the body. Several studies have shown that eating onions in a diet with other vegetables is good for your cardiovascular system(mainly to prevent heart attack).

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"whether spinach, kale, or lettuce, leafy greens are the most nutritious food on the planet," said Dr. Chris dadamo, a nutritional epidemiologist at the University of Maryland School of medicine. So, toss it in salads, or as a steamed food, as a good way to get vitamin K daily. Is it persuasive to eat vegetables? Eating spinach can prevent invasive prostate cancer, according to research published in the International Journal of cancer.

Salmon are first-class in health. Salmon is a good source of lean protein, which contains a lot of omega-3 fatty acids that are good for heart health. In fact, research published in the Journal of the American Medical Association found that consumption reduced the risk of dying from heart disease. " But if you can, try buying wild caught salmon. Farmed salmon are usually colored pink with food coloring and contain antibiotics. "

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Sweet Potato

eating sweet potato can easily supplement nutrition for your diet. They contain not only complex carbohydrates and phytochemicals, but sweet potatoes are an excellent source of fiber, beta carotene and vitamins. Considering that vitamin A is the most important vitamin to protect and maintain vision, many studies have found a parallel relationship between eating this sweet vegetable and healthy eyes. H3> tomato P> is rich in antioxidants, low calorie, and has anti-cancer effect. In terms of fruits, tomatoes can be seen as a triple threat. It's also high in lycopene, which promotes cardiovascular health and helps protect the skin from the sun, dadamo said. And that's not the only bend. Studies published in the journal Cancer epidermal biomarker prevention show that regular consumption of this powerful fruit can help reduce the risk of prostate cancer in men.

Is yogurt the best way to eat milk and lose weight? Studies have shown that yogurt has more potential than milk. Many studies have shown that eating yogurt can improve the health of the digestive system and reduce the overall percentage of body fat. " But be sure to check the label, "dadamo said. Some yoghurt contain a lot of sugar. So your best choice may be to buy Greek yogurt.