1. Bilberries
Studies have shown that bilberries have anticarcinogenic and anti-inflammatory effects, as well as good effects on the brain and memory. Bilberry consumption has been linked to a lower risk of diabetes, and they are also beneficial for heart health (Norberto 2013).
2. Pomegranate
Pomegranates are especially healthy for the blood vessels. It has been noticed in studies that regular use of pomegranate juice lowers systolic blood pressure. Additionally, it lowered common carotid intima-media thickness (Aviram 2004). Additionally, pomegranate is beneficial for the prostate.
3. Apple
Apple consumption has been linked to a lower risk of stroke, heart disease, and type 2 diabetes, and even a lower overall mortality. (Gayer 2019). The apple peel in particular contains flavonoids, which function in the body as antioxidants and reduce inflammation. In order to minimize pesticide residue, organic apples should be purchased.
4. Kale
Kale is one of the most nutrient-rich foods. It contains a good amount of vitamin K1 and lutein, for example. An advantage kale has in comparison to spinach is that is contains only a little bit of oxalic acid. Due to crop damage from pests, pesticides are often used in its farming. Organic kale should be purchased to avoid this.
5. Extra Virgin Olive Oil
Research results strongly support olive oil being used as the primary cooking oil. Olive oil has been found to lower all-cause mortality, cardiovascular mortality, cardiovascular events, strokes, and cancer (Schwingshackl 2014, Psaltopoulou 2011). Extra virgin olive oil should be preferred in particular (Guasch-Ferré 2014).
6. Walnuts
Walnuts are very suitable for complementing use of extra virgin olive oil because they contain polyunsaturated fatty acids, of which there is little of in olive oil. Walnuts contain both the omega-6 fatty acid linoleic acid and the omega-3 fatty acid alpha-linolenic acid. Regular nut consumption has been linked to a lower risk of coronary artery disease and lower overall mortality (Luo 2014).
7. Unsweetened Yoghurt
According to a meta-analysis of eight previous studies, consuming at least 200 grams of yoghurt per day is linked to a 12 percent decrease in overall mortality (Gao 2020). The healthiest option of them is unsweetened yoghurt.
8. Broccoli
Broccoli contains a good amount of vitamin C, vitamin K1, and calcium. It is a cruciferous vegetable, which have been seen to lower cancer risk. Some of the anticarcinogenic properties can be explained by the isocyanates present in broccoli, which when chewed form cancer-preventing sulforaphane. Broccoli consumption in particular has been noted to prevent bladder cancer (Abbaoui 2018).
9. Garlic
Regular garlic consumption lowers blood pressure and high cholesterol. In addition, it has a stimulatory effect on the immune system (Ried 2016). The benefits of garlic are especially due to the allicin it contains. It is formed when crushed or finely-chopped garlic is left to air for 5–10 minutes. When prepared in this fashion, garlic also withstands brief cooking without the allicin being destroyed.
10. Dark chocolate
Chocolate consumption has been linked in population studies to lower cardiovascular disease mortality. The benefits of chocolate are due to it containing an abundant amount of flavonoides, which function as antioxidants and protect blood vessels. The healthiest of them is dark chocolate. Dark chocolate should preferably contain at least 72 percent cocoa. Dark chocolates containing a lower amount of cocoa generally contain too much sugar.