Oat

Oat

Oats are known as annual grasses, and are used as both for both human and animal nutrition, in addition to other purposes. They are a commonly grown crop in the world today. However, they bring with them a somewhat tempestuous history.
Modern oats probably originated from the Asian wild red oat which grew as a weed in other grain crops. Archaeological studies show that oats have been found dating from about 2,000 BC, but these grains were probably simply weed seeds. It was probably much closer to the birth of Christ before, as the last of the cereals to be cultivated; oats were purposely grown in southeast Europe or Asia Minor.
Before being used as a food, they were used for medicinal purposes. Oats have a couple of traits that caused them to be less favored than other grains - a bland taste and a tendency to spoil. Greeks and Romans considered oats to be diseased wheat, and many cultures believed them to be better suited to animals. Despite these issues, oats became a staple in Germany, Ireland, Scotland, and the Scandivian countries.

Avocado

Avocado

Consider adding avocado to salads, and not only on account of taste! Recent research has shown that absorption of two key carotenoid antioxidants lycopene and beta carotene increases significantly when fresh avocado (or avocado oil) is added to an otherwise avocado-free salad. One cup of fresh avocado (150 grams) added to a salad of romaine lettuce, spinach, and carrots increased absorption of carotenoids from this salad between 200-400%. This research result makes perfect sense to us because carotenoids are fat-soluble and would be provided with the fat they need for absorption from the addition of avocado. Avocado oil added to a salad accomplished this same result. Interestingly, both avocado oil and fresh avocado added to salsa increased carotenoid absorption from the salsa as well.

Avocados have been cultivated since 8,000 B.C. in Central and South America by the traditional cultures that lived there.  The nutrient-dense properties of this tropical fruit are now verified by science as promoting health for the heart, bone and blood.  Here are just a few of the rich nutrients in avocados and what they can do to help you be healthy.

Avocados are rich in potassium.  Potassium is needed by the body to regulate blood pressure. 

Wheat Germ

Wheat Germ

When you cut back on saturated fat, you almost certainly cut back on the amount of meat you eat. When this happens, you may also be cutting back on important nutrients, too. Filling the void, though, is fat-fighting wheat germ. It provides a bevy of minerals, including all-important iron and zinc.
Wheat germ, a health-food basic, is the embryo of the wheat kernel. It is one portion of the wheat kernel that is removed when it is processed into refined flour. Wheat germ certainly deserves its reputation for being a powerhouse of nutrients, as its profile strikingly illustrates.
wheat germ is a nutrition standout. It's one of the best sources of folic acid. That's good news, since it's recommended that all women of childbearing age get sufficient amounts of this nutrient to prevent neural-tube birth defects. Folic acid reduces a compound in your body called homocysteine. Lower levels of homocysteine have been linked to reducing the risk of heart disease, osteoporosis bone fractures, and dementia.
Wheat germ also contains a phytonutrient called L-ergothioneine, which is a powerful antioxidant that is not destroyed by cooking. The fiber boost you get from wheat germ is phenomenal.

Sweet Potatoes

Sweet Potatoes 

Despite its name, the sweet potato really doesn't belong to the same family as the potato, not even close.  Potatoes are tubers, sweet potatoes and roots. In some places, the darker colored sweet potatoes have been mistakenly called yams.  (Yams are often whitish to purplish color, depending on the variety.  They have a distinct earthy taste, hardy texture and are hardly sweet.)There are many varieties of sweet potatoes with flesh ranging from white, yellow, orange and purple.  Even the shapes and sizes range from being short and blocky to long and thin. Sweet potatoes, especially the deeper-colored ones, are extremely rich in carotenes (precursor of vitamin A).  They are also an excellent source of vitamins C, B2, B6, E and biotin (B7). In the minerals department, they provide good amounts of manganese, folate (folic acid), copper and iron.  It also has pantothenic acid and is rich in dietary fiber. Sweet potatoes are excellent sources of plant proteins with very low calories.  Unlike other starchy root vegetables, it is very low in sugar, and in fact is a good blood sugar regulator.

Green Vegetables

Green Vegetables

Encouraging Greater Use of Fruit and Vegetables in a Diet Using seasonal fruit and vegetables plan and make one sweet dish and one savory dish to encourage greater use of fruit and vegetables in the diet. Research why are fruit and vegetables important in our diet. Eating more fruit and vegetables will give you big health benefits. Not only for their contribution to your needs for fiber, vitamins and minerals, but in helping to prevent heart disease and cancer.

Green vegetables are excellent sources of minerals, which include the iron. Besides this, you get vitamins in abundance in the green vegetables. IT is better to have green vegetable dishes in the form of some exclusive dishes made by the master chef. For example the cauliflower and its leaves combined with half a kilogram of mutton dish will make an excellent mouth watering recipe. However, you need to be keep a note of the exact proportion of different fresh spices.

Oily Fish

Oily Fish

Oily fish include salmon, trout, mackerel, sardines, pilchards, herring, kipper, eel and whitebait. These fish count as oily fish when they're canned, fresh or frozen.

Fresh tuna is an oily fish but canned tuna doesn't count as oily. This is because when it's canned these fats are reduced to levels similar to white fish. So, canned tuna is a healthy choice for most people, but it doesn't have the same benefits as eating oily fish.

There is good evidence that eating oily fish reduces the risk of death from heart disease, as they're a good source of omega 3 polyunsaturated fatty acids. White fish also contain these fatty acids, but at much lower levels than in oily fish.

Omega 3 fatty acids are important for the development of the central nervous system in babies, before and after they are born. There is some evidence suggesting that if women eat oily fish when they are pregnant and when breastfeeding this helps their baby's development.

Blackberries

Blackberries

In 100 grams of blackberries, your body is given 21% of your total recommended intake of fiber, 32% of the manganese necessary per day, and 25% of the vitamin K you need to lead a strong, healthy life. Furthermore these tiny berries have one of the highest oxygen radical absorbence capacities of all fruits, making them one of the top sources of antioxidants out of all available edible fruits. If you're concerned with decreasing the likelihood of developing cancer or are concerned with general health, these berries, while sometimes underestimated, are just as effective as any other berry, such as a strawberry or raspberry.

Blackberries are rich in fiber, antioxidants and phytonutrients. Phytonutrients are natural chemicals found in plants. Unlike minerals and vitamins that are also found in plant foods, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.

Broccoli

Broccoli

Broccoli is a very healthy vegetable that contains a variety of vitamins and phytochemicals that can help prevent diseases. Broccoli is one of the healthiest foods among the food group. Vitamins A and B are contained in Broccoli. It has been known to help prevent cancer, as well as other diseases. Everyone should eat broccoli. Broccoli is known as the "Crown Jewel of Nutrition" for its vitamin-rich, high in fiber, and low in calorie properties. Not only does broccoli give you the best vegetable nutrition available; it also gives you many ways to lead a healthier, longer life. This vegetable is non-fat and high in nutrients. For one medium broccoli spear, it contains about 50 calories, and 0.5 grams of fat. It contains about 70mg of sodium. Broccoli contains 9 grams of total carbohydrate. For those who do not like Broccoli, they can add cheddar cheese on the top, or other seasoning to make the taste better.

A cup of Broccoli contains all the Vitamin C that you need in a day. A medium size stalk of broccoli provides 220% of your daily value of vitamin C. That same medium stalk of broccoli provides 15% of your daily value of vitamin A, in the form of beta-carotene.

Almonds

Almonds

Almonds truly are a wonder food. Studies have shown that eating just one ounce of almonds each day can significantly lower LDL - bad cholesterol - and can help reduce heart disease. One study even concluded that eating a handful of almonds five days a week can lower LDL cholesterol the same or even more than some medications.

They also contain phytochemicals, which may help protect against cardiovascular disease and cancer, specifically prostate and cervical cancers.

Still, these tree nuts have other benefits. Almonds, especially their skins, are a great source of vitamin E. Vitamin E is an antioxidant that is credited with fighting the aging processes, such as wrinkles and hair loss.
Almonds can be a tasty treat to replace a high-fat, high-calorie snack. Try almonds in a tropical trail mix or sliced on top of your salad. Even the sweet taste of honey roasted almonds will provide you with all the nutritious health benefits that almonds have to offer.

Apple

                    Apple
The apple is the kind of fruit that people around the world like to eat. It has many advantages for your health. When you have it in your hand, you'll know that there are three difference main points in apple, such as good taste, difference color and healthy fruit.


The first point is it has good taste. If you frees it in the fridge for long time, its taste will be better than before. After you take it from the fridge, you should cut it into four parts. Then you take a piece among of fours into your mouth, soon. Because the pieces of apple are cold, you'll enjoy it as well. So you'll think it is tasty.

  Second point is the apple came into difference color. Such as red, yellow and light blue etc. Somehow, people like it due to its color too. Some people like red apple, but some like other light blue. For my idea, the colors of apple are good, and it looks tasty. The favorite of apple of people is up to its color.

  The last point is it is healthy fruit. It contains  to many advantages of vitamins. For instance, vitamin C which can be good for   your eyes. Vitamin B can make your skin become lightly and smoothly. Sometime, when you go to the hospital, you'll hear the doctor says " If you eat an apple for a day, you won't be sick. "

 All in all, the apple is the most popular fruit which is eaten by people all over the world. It’s good taste, difference color and healthy fruit. It hasn’t only above three points, but it has also many other advantages for your health. One other thing is you won't be sick if you eat one apple for a day.