According to various studies by North American and Western European scientists, the following foods are considered best for health.
Apples have strong antioxidant properties, ie destroy free radicals, kill toxins produced in the body, these substances increase the aging process and cause some diseases disability. Some animal studies show that antioxidants in apples – polyphenols – may prolong the life of laboratory animals.
Research on fruit fly species shows that polyphenols in apples help them maintain their survival. Women in adulthood eat apples regularly every day, reducing their risk of heart disease by 13-22%.
Almond nuts are rich in nutrients, they contain iron, calcium, vitamin E, riboflavin, magnesium, fiber. Fatty acids in almonds are unsaturated fatty acids. Fiber in almonds alone is the highest in any other grain. That is why almonds help maintain blood cholesterol levels at normal levels and a healthy heart.
Broccoli is rich in fiber, vitamin C, folate, potassium, calcium, betacarotene, and plant nutrients, which reduce the risk of developing heart disease and diabetes. Cooking broccoli too long causes destruction of the above nutrients.
For example, damaging myrosinase (this substance reduces the risk of developing cancer). So the best way to preserve the beneficial nutrients in broccoli is to steam it at low temperatures. Another substance called sulforaphane, present in broccoli, has anti-inflammatory and anti-cancer properties, but it is also destroyed when thoroughly cooked.
According to a Harvard University study (the United States), older people who eat a lot of blueberries (and strawberries) are less likely to suffer cognitive decline than people of the same age. Using blueberries regularly will reduce the risk of high blood pressure by about 10% thanks to a bioactive compound called anthocyanins. Blueberries also help reduce the risk of arteriosclerosis, intestinal diseases, reduce obesity. Animal experiments show that bones are stronger.