Sometimes the idea of healthy eating seems difficult. But in fact, many of the foods richest in substances beneficial to our health are neither more expensive nor so difficult to find. Here is our list of 30 foods with amazing properties for your health.

Avocado

Despite being the fattest of fruits, avocado has almost only unsaturated fats, which are beneficial to the body. It has 4 fatty acids: oleic acid (omega 9), linoleic acid (omega 6), palmitolenic acid (omega 7) and palmitic acid.

The most present is omega 9, which has a concentration of more than 60% in avocado. This fatty acid helps prevent cardiovascular diseases, and studies have shown that its consumption by patients with high levels of cholesterol in the body contributed significantly to reducing this problem.

Cabbage

One of the healthiest leafy vegetables, cabbage has very little fat, which in this case is omega 3 fatty acid. It is a food full of vitamins such as A, C, B1, B2, B3, B6 and K. A portion of cabbage contains both calcium and milk, and is rich in manganese, magnesium, potassium, iron and phosphorus. Because of this, it has anti-inflammatory effects, antidepressants, antioxidants, and contributes to bone health.

Almonds

In addition to being delicious, consuming almonds brings a number of benefits. Rich in vitamin B2, vitamin E and potassium, it benefits the heart system, helps the body produce energy and helps fight free radicals.

Other effects attested in studies point to the aid in the control of Diabetes type 2, because it regulates the peaks of sugar after meals. But remembering that there are two types of almonds, sweet and bitter, and the second is not consumed because it is toxic to the human body.

Apple

One of the most popular fruits, the apple surprises by the advantages it offers our body. In addition to benefiting the heart by lowering cholesterol levels, it is also an ally in the prevention of degenerative diseases such as Alzheimer’s and Parkinson’s.

Rich in flavonoids, studies have linked this fruit with the reduction of the risk of various types of cancer. Its dietary fibers help in the fight against type 2 diabetes, besides controlling constipation and diarrhea.

Banana

One of the most popular fruits, the apple surprises by the advantages it offers our body. In addition to benefiting the heart by lowering cholesterol levels, it is also an ally in the prevention of degenerative diseases such as Alzheimer’s and Parkinson’s.

Rich in flavonoids, studies have linked this fruit with the reduction of the risk of various types of cancer. Its dietary fibers help in the fight against type 2 diabetes, besides controlling constipation and diarrhea.

Damascus

Although not as accessible to the Brazilian public as the apple or banana, this orange fruit is rich in lycopene and beta-carotene, fibers, potassium and vitamins A and C. It has positive effects on vision, on the cardiovascular system and contribute to the proper functioning of the digestive system.

Broccoli

He’s one of the best vegetables for your health. Broccoli has a high concentration of antioxidants, making it a powerful ally against various types of cancer. Not to mention its ability to detoxify your body and its anti-inflammatory properties. Just make sure you don’t overcook it, otherwise most of these nutrients are eliminated.

Beetroot

The dark color of this root is an indication of its qualities. Another powerful source of antioxidant flavonoids, beet also gives you plenty of energy because it is rich in carbohydrates.

Cabbage

Consumed raw or cooked, the cabbage helps you to keep the skin beautiful and preserved, as well as your vision. Studies also relate cabbage, both common and purple, to reducing the risk of rectal neck cancer.

Carrot

Known for its benefits to vision for its high concentration of beta-carotene, the carrot is full of other vitamins and nutrients. Among them are vitamins A, Thiamine (B1) Niacin (B3), B6, C and K, and also potassium, which makes the carrot extremely nutritious. In addition, it is full of dietary fibers that help lower blood cholesterol levels.

Cauliflower

This relative of broccoli is also rich in antioxidants and has almost no fat. It also carries a large load of vitamins such as K, B1, B3 and B6, as well as phosphorus, magnesium and potassium.

Garlic

Present in cuisines all over the planet, it is one of the oldest crops in the world. It contains more than 100 nutrients, such as potassium, selenium, zinc and phosphorus, in addition to polyphenols and vitamins B6 and C. Considered a natural anti-inflammatory with very few side effects, garlic contains the amino acid alicina, responsible for its strong odor and that acts in the circulatory system.

Grapes

Loaded with the same flavonoids as the fermented beverage, they have a positive effect on circulation and elimination of clots. It also contains resveratrol, which controls high blood pressure and prevents damage to the arteries. Not to mention the concentrations of vitamins B1, B6 and C, in addition to manganese and potassium.

However, when choosing your grapes, opt for organic ones: the grape peel can retain undesirable concentrations of pesticides.

Coconut

Sometimes pointed out as a villain in the diet for its concentration of fat, in fact the one that is present in coconut is rich in lauric acid, which strengthens the immune system and protects the heart, bones and joints. In addition to being rich in fiber, coconut provides a good feeling of satiety, helping you in the diet.

Bitter chocolate

Even if it doesn’t look like it, chocolate is very healthy, as long as it’s not in sugar and milk rich forms. Dark chocolate has properties that help in cardiovascular health, besides being rich in flavonoids that contribute to the fight against cancer. Its characteristic of facilitating blood circulation in the brain has been related to cognitive health and the prevention of strokes.

Eggs

Formerly referred to as cholesterol-rich foods, recent studies show that eggs contain one of the highest concentrations of nutrients among all foods. Rich in protein and amino acids, they have a low calorie content but a high concentration of vitamins D, B12 and selenium.

Oats

Containing an enormous amount of dietary fiber, it is one of the major allies in lowering cholesterol rates. It is also rich in antioxidants, making it the perfect choice for breakfast. In addition it also contains tryptophan, important for the production of serotonin.

Extravirgin Olive Oil

Famous for being one of the bases of the Mediterranean diet, olive oil is one of the oldest cooking oils. Its antioxidant properties prevent oxidative damage caused by free radicals in cells, which can prevent cancer. But remember: if olive oil is not extravirgin, it means that it is diluted in other oils, such as soy, and has high cholesterol levels.

Orange

One of the most famous sources of vitamin C, orange helps to get rid of a number of diseases. But it also has detoxifying and antioxidant properties, which slows the signs of aging. In addition to fiber, orange contains pectin, which is able to suppress appetite.

Pumpkin

Another food rich in antioxidants, it has anti-inflammatory and free-radical fighting capabilities. The pumpkin has the amino acid L tryptophan, which stimulates the production of serotonin. Rich in vitamins A and C, potassium, zinc and proteins, it protects your eyes and helps reduce cholesterol due to its fiber concentration.