per cent lower risk of cancer compared with those who ate none. White button mushrooms are the most commonly consumed type of mushroom in the US and Europe, and are rich in ergothioneine, a potent antioxidant and anti-inflammatory. “these findings provide critically important evidence for the protective effects of mushrooms against cancer,” says Djibril Ba, a doctoral student in epidemiology at Penn State College of Medicine, who led the study.
9. pulses
Pulses – beans, lentils and peas – are a nutritional powerhouse, packed with protein, fibre, iron, folate and potassium. They are also a source of prebiotics,which feed the beneficial bacteria in the gut. A review of 41 studies published in the journal Obesity found that eating a daily serving of pulses (about 130g) led to modest weight loss, even when people didn’t make any other changes to their diet. Pulses are also a sustainable food source, requiring less water and fertiliser to grow than many other crops.
10. Eggs
Eggs are a complete protein source, meaning they contain all nine essential amino acids that the body cannot produce on its own. They are also rich in choline, a nutrient important for brain health, and lutein and zeaxanthin, antioxidants that protect against age-related macular degeneration. Despite past concerns about cholesterol, studies have shown that eating eggs does not significantly raise blood cholesterol levels in most people. In fact, eggs can be part of a heart-healthy diet.
Spinach is rich in vitamins and minerals
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11. spinach
Spinach and other leafy greens are packed with vitamins, minerals and antioxidants. They are also a good source of nitrates, which can definitely help to lower blood pressure and improve athletic performance. A study published in the journal Neurology found that people who ate one to two servings of leafy greens a day had a slower rate of cognitive decline compared with those who ate little or no leafy greens. Spinach is also a good source of vitamin K, which is important for bone health.
12.Olive oil
Olive oil, especially extra virgin olive oil, is a staple of the Mediterranean diet and is rich in monounsaturated fats and antioxidants. Studies have shown that olive oil can help to lower cholesterol levels, reduce inflammation and protect against heart disease. A study published in the New England Journal of Medicine found that people who followed a Mediterranean diet supplemented with extra virgin olive oil had a lower risk of heart attack, stroke and death from cardiovascular causes.
13. Fermented foods
Fermented foods like yoghurt, kefir, sauerkraut and kimchi are rich in probiotics, beneficial bacteria that can improve gut health. Probiotics can help to boost the immune system, reduce inflammation and improve digestion.A study published in the journal Cell found that eating fermented foods can increase the diversity of gut bacteria and improve immune responses.
14.Oily fish
Oily fish like salmon, mackerel and sardines are rich in omega-3 fatty acids, which are important for brain health, heart health and reducing inflammation. Omega-3 fatty acids have been shown to improve cognitive function, lower blood pressure and reduce the risk of heart disease. The American Heart Association recommends eating at least two servings of oily fish per week.
