Foods rich in vitamins are good for health, help prevent cancer extremely effectively that you should know:

1. Lemon

Just 1 lemon provides more than 100% of your daily vitamin C needs, helping to increase ‘good’ HDL cholesterol and strong bones.

Flavonoids found in lemons help limit the growth of cancer cells and act as an anti-inflammatory.

Put a slice of lemon in a cup of tea. One study found that lemons increased the body’s ability to absorb the antioxidants in tea by about 80%.

2. Cauliflower

One cauliflower contains more than 100% of the vitamin K needs and almost 200% of the body’s daily vitamin C needs. These two nutrients are essential for bone growth.

Cauliflower is also effective in preventing many types of cancer.

While steaming or boiling only retains 66% of the nutrients, microwaves retain up to 90% of the vitamin C found in cauliflower.

3. Black chocolate

Just 7g of dark chocolate a day can lower blood pressure in healthy people. In addition, cocoa powder is rich in flavonoids and antioxidants, which help reduce ‘bad’ LDL cholesterol and increase ‘good’ HDL cholesterol.

1 bar of dark chocolate contains about 53.5mg of flavonoids, 1 bar of milk chocolate contains <14mg of flavonoids.

4. Potato

One red potato contains 66 mcg of folate (an important substance in cell structure), equivalent to 1 bowl of spinach or cauliflower. 1 sweet potato contains nearly 8 times the daily requirement of vitamin A, helping to Prevent cancer and strengthen the immune system.

Potatoes should be cooled down before eating. Research shows that doing so helps you burn 25% more fat after a meal.

5. Salmon

Salmon is rich in omega-3 fatty acids, which help reduce the risk of depression, heart disease, and cancer.

An 85g serving of salmon contains nearly 50% of your daily niacin needs, which may protect against Alzheimer’s disease and dementia.

Note: Farmed salmon contains 16 times more polychlorinated biphenyl (PCB) than wild salmon.

6. Nuts

Nuts contain the most omega-3 fatty acids of all fruits, helping to lower cholesterol. Omega-3 helps improve mood, prevent cancer and protect the body from sun damage.

The antioxidant melatonin found in nuts helps regulate sleep.

7. Avocado

One study found that avocados were rich in healthy fats, which helped reduce cholesterol by 22%. An avocado contains more than 50% of the body’s fiber needs and 40% of the body’s daily folate needs, which may reduce the risk of heart disease.

Adding avocado to a salad can increase the absorption of important nutrients such as beta-carotene by 3-5 times compared to salads without avocado.

8. Garlic

Garlic is one of the 10 healthiest foods. Garlic inhibits the growth of bacteria, including E. coli. The compound allicin in garlic acts as an effective anti-inflammatory, helping to lower cholesterol levels and lower cholesterol. blood pressure.

Note: It is best to eat minced fresh garlic because it releases the most allicin. Do not cook garlic; Garlic exposed to high heat for more than 10 minutes will lose important nutrients.

9. Spinach

Spinach contains lutein and xeaxanthin – two immune-boosting antioxidants that are important for eye health. New research shows that among cancer-fighting fruits and vegetables, spinach is one of the most effective vegetables.

Try mixing 1 bowl of spinach, 1 bowl of grated carrot, 1 banana, 1 bowl of apple juice and a little ice, and you will have a delicious and nutritious drink.

10. Beans

Eating 1 serving of legumes (beans, peas, lentils, etc.) 4 times a week can reduce the risk of heart disease and breast cancer by 22%. The blacker the beans, the more antioxidants they contain. chemical. One study found that black beans contain 40 times more antioxidants than white beans.