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5 Foods You Should Eat Every Day

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Blueberries have more antioxidants—those magical molecules that can help prevent a host of maladies—than 40 other common fruits and vegetables tested.

The antioxidant plant pigments that make blueberries blue guard against heart disease, cancer and age-related blindness and memory loss. They’re also tops when it comes to preventing urinary tract infections, thanks to antioxidant epicatechins, which keep bacteria from sticking to bladder walls.

How much? 1/2 cup (125 ml) of blueberries equals one fruit and vegetable serving per day.

Tip: Sprinkle blueberries on your pancakes at the last minute—cooking the berries destroys valuable vitamin C.

Garlic
Garlic

Garlic has antibacterial, anti fungal and antiviral properties. Most of its disease-fighting potential comes from its sulfur compounds, which act as antioxidants, providing many of its cardiovascular benefits. Just six or more cloves of garlic a week can slash your risk of colorectal, stomach and prostate cancer in half compared to eating one clove a week or less.

How much? Incorporate at least one garlic clove into your diet every day.
Tip: Chop or crush your garlic, then let it stand for 10 minutes to fully release its healing potential.

Olive oil
Olive oil
Pres an olive and you get one of the healthiest fats in the world. The main benefit of olive oil is that it lowers “bad” LDL cholesterol and raises “good” HDL cholesterol, thanks to its mono saturated fats. Olive oil is also packed with antioxidants called phenols, which may protect artery walls from cholesterol buildup.

How much? Include up to 1 tablespoon (15 ml) of olive oil in your diet every day.
Tip: Look for “virgin,” “extra virgin” or “cold-pressed” oils, which are extracted by pressing alone. Solvents and heat used to produce “light or “extra-light” oils destroy antioxidants.
Yogurt

Yogurt
Yogurt is a great source of bone-building calcium, but its real strength lies in live beneficial bacteria, know as probiotics, that keep down the growth of harmful bacteria in your gut. Eating more yogurt could help with inflammatory bowel disease, ulcers, urinary tract infections and vaginal yeast infections.

How much? ¾ of a cup (175 ml) of low-fat or fat-free yogurt with live cultures is one serving of milk/dairy products.
Tip: When coating chicken, pork or fish with bread crumbs, replace the eggs used to moisten the meat with plain yogurt.

Oats
Oats’ cholesterol- and blood pressure-lowering powers come from beta-glucan, a type of soluble fiber. One cup (250 ml) a day of cooked oat bran, 1 ½ cups (375 mL) of cooked oatmeal or thee packets of instant oatmeal provide enough beta-glucan to lower blood cholesterol by about five percent and heart attack risk by about 10 percent.

How much? Aim for 10 grams of soluble fiber each day. Cooked oats contain 2 to 3 grams per serving.
Tip: Buy the type of oatmeal you’ll eat. It doesn’t matter if it’s steel-cut or instant.
 Source: http://www.besthealthmag.ca/eat-well/healthy-eating/10-foods-you-should-eat-every-day