5 Foods high in nutrition

Healthy or not the food we eat, it all depends on the pattern of our lives. Making changes, especially in what you eat is one of the easiest ways to manage and control health. In addition to providing the energy required, the food you consume each day also plays an important role in preventing various diseases.

There are many healthy foods that you can easily get in nature. Here are the 5 most nutritious foods in the world that you have input in the daily diet.

1. Spinach
Besides functioning in protecting your eyes from macular degeneration (vision acuity reduction), the content of carotenoids in spinach can also help maintain bone density and prevent fracture risk. All kinds of green vegetables are a rich source of potassium and magnesium and folate, all of which function in maintaining blood pressure and reduce stroke risk. Folate also contribute in cutting the risk of lung cancer for former smokers.

2. Bean
Peanuts is actually good for your heart, because they are able to absorb the cholesterol that the body can dispose of before the stick to artery walls. The study found that diets high in soluble fiber can reduce total cholesterol by 10-15 percent. A recent study even suggests, the food is sourced from whole grains in the top tier with the highest antioxidant level category.

3. Broccoli
Broccoli is one of the cancer-fighting foods, thanks to the presence of sulfur compounds, such as sulforaphane. Eating more broccoli can cut a person's risk of breast cancer, lung cancer and colon cancer. Sulforaphane has also been proven to be effective to kill bacteria that cause ulcers.

Broccoli is also the best source of calcium and potassium, so it is good for bones and regulate your blood pressure. Vitamin C and beta-carotene can also protect your eyes from cataracts and keep brain cells from free radical attack.

4. Garlic
Garlic has antibacterial, antifungal and antiviral properties as, potentially even to expel some antibiotic-resistant bacteria. Although only a little lower cholesterol, these herbs also act as blood thinners, reducing the formation of blood clots, heart attack and stroke risk. Take at least six or more cloves of garlic a week can cut the risk of colorectal cancer, gastric and prostate cancer than to eat one clove per week.

5. Avocado
Do not misinterpret the fat contained in avocado fruit. Avocado fat included in the monounsaturated fat group so it will not make your belly fat. Avocados can actually lower cholesterol. The researchers found that replacing only five percent of calories from saturated fat (butter or cheese) with monounsaturated fats (avocados) can cut risk of heart attack more than a third. Other additional benefits, avocados are also high in beta-sitosterol, plant sterols inhibit cholesterol absorption from food, acting as an anticancer compound (glutatin) and powerful antioxidants.

Source: health.kompas.com