Super foods -- fitnessmagazine.com

1. Lemon -- 100% of your vitamin C which helps build strong bones and build Good cholesterol.  The citrus is an active anti-inflammatory and an anti-cancer.  This citrus has the ability to help you absorb antioxidants
2. Broccoli -- This vegetable as a medium stalk has 100 percent of your vitamin k and 200 percent of your vitamin c.  This food is best served steamed where it has 90 percent of the vitamin c preserved.
3. Dark chocolate- - One ounce helps reduce blood sugar, decrease bad cholesterol and increase good cholesterol
4. Potatoes - Red potatoes contain 66 micrograms of cell-building folate - this is the same amount as a cup of spinach or broccoli.  Make sure you let you potatoes cool to get all the good fat resistant starch.
5. Salmon- Great source of Omega-3 fatty acids and a 3 ounce serving will give you your daily dose of niacin which may protect against Alzheimer's disease and memory loss.
6. Walnuts - Contain the most omega 3 fatty acids of all the nuts
7. Avocados -   proven in studies to lower cholesterol, also has more than 50% of your fiber and the folate that you need
8.  Garlic - inhibits bacteria growth like e coli.  Allicin is a compound found in garlic that works as a potent anti-inflammatory which has been shown to help lower cholesterol and blood-pressure levels
 9. Spinach -- Keen in boosting antioxidants that are important for eye health--- Try it in a smoothie
10. Beans- Eating a serving of Legumes (beans, peas and lentils) four times a week can lower your risk of heart disease by 22 percent and may also reduce the risk of breast cancer





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