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| Youghurt |
1.Yoghurt
The best way to eat dairy and lose weight? Research points to yoghurt as more potentially more powerful than milk. Numerous studies have linked the consumption of yoghurt to better digestive health as well as an overall lower percent of body fat. “But make sure to check the labels” says D'Adamo. “Certain yogurts can contain a lot of sugar. So your best bet may be to buy Greek yogurt.”
2.Tomatoes
Loaded with antioxidants, low in calories, and packed with anti-cancer benefits — tomatoes can be considered a triple threat when it comes to fruits. They’re also high in lycopene, which may promote cardiovascular health and helps prevent skin from sun damage, says D'Adamo. And the benfits don’t stop there. Research published in the journal of Cancer Epidermal Biomarkers Prevention shows that regular consumption of this power fruit can help lower the risk of prostate cancer in men.
3. Spinach
“Whether it’s spinach, kale, or romaine lettuce, leafy greens are some of the most nutrient dense foods on earth,” says Chris D'Adamo, Ph.D., a nutritional epidemiologist at the University of Maryland school of medicine. So toss it in your salad or serve it as a steamed side, as an excellent (low-calorie) way to get your daily dose of vitamin K. Still need convincing to eat your greens? According to research published in the International Journal of Cancer, consuming spinach protects against the occurrence of aggressive prostate cancer.
4.Salmon
This fish is top of the class in terms of health benefits. Salmon is a great go-to source for lean protein and packs a hearty dose of heart-healthy omega-3 fatty acids. In fact, research published The Journal of the American Medical Association found that consumption lowers the risk of death from heart disease. “But if you can, try and purchase wild-caught salmon,” says D'Adamo. “Farm-raised salmon often has food coloring added to make it pink and is loaded with antibiotics.”
5.Onions
Onions, just like garlic, are both rich in sulfur-containing compounds — so they may not be good for your breath, but they’re good for your body. Multiple studies have shown that eating onion can have cardiovascular benefits (mainly protection against heart attacks) when being consumed in a diet packed with other vegetables.
6. Eggs
Consider this near the top of the list for ultimate super foods. After all, what else can brag about being low in price, high in protein and available year round. Studies have linked the consumption of eggs with increased brain health, decreased inflammation, as well as improved cardiovascular heath. In fact, research from The American Journal of Clinical Nutrition links the consumption of eggs to improvement in cholesterol levels, which also helps your cardiovascular health.
7. Garlic
Although you may not snack on garlic cloves the way you snack on almonds, this herb is a must-have on your shopping list. This hearth-healthy herb not only reduces your body’s cholesterol and triglycerides, it protects blood cells and blood vessels from inflammatory and oxidative stress. As an added bonus, research published in the American Journal of Clinical Nutrition found that compounds in garlic may prevent cellular changes that may lead to cancerous tumor development and inhibit tumor growth.
8. Chicken Breast
Boneless, skinless chicken breast is a timeless classic. Not only is it an excellent source of lean protein, but it’s a terrific source of coenzyme Q10, which essential for skin cell turnover. Its protein is composed of 18 amino acids and contains no carbohydrates, making it the perfect muscle food.
9.Butternut Squash
This winter squash is low in calories and high in vitamin C. But more importantly, it’s loaded with beta-carotene and beta-cryptoxanthin. That might be a mouthful, but according to research published in Cancer Epidemiology, Biomarkers and Prevention, those who consume foods rich in beta-cryptoxanthin have a lower risk of developing lung cancer.
10. Asparagus
Not only is this vegetable packed with anti-inflammatory nutrients, it contains high levels of folic acid — which can assist in the regulation of your moods by releasing a neurotransmitter called "serotonin" into your system. But if the feel good powers of asparagus aren’t enough to sway you, maybe its anti-cancer benefits will. Research published in the international journal Cancer Letters suggests that the consumption of asparagus may halt the formation of cancerous tumors.
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