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Brian Derrick
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Healthy two

Published on 11/8/2018
For additional information  Click Here

Avocados are a little different. They are loaded with healthy fats and not carbs. They are also high in fibre, potassium and vitamin C.
Blueberries are not only good for you but are very powerful sources of antioxidants
Oranges are well known for the vitamin C content. High in fibre, antioxidants and have a brilliant taste.
Strawberries are very low in carbs and calories, they have lots of vitamins, fibre, and manganese and are one of the best berry family to eat.
Grapes contain powerful antioxidants and help to prevent cancer, including lung, mouth, pharynx, endometrial, pancreatic, prostate and colon.
Because of their high potassium content, grapes are recommended for people with high blood pressure.
Lemons, just one lemon has more than 100 per cent of your daily intake of vitamin C, which increases cholesterol levels and strengthens bones. Citrus flavonoids found in lemons act as an anti-inflammatory. They are also very good antioxidants.
I have named just a few fruits here, but all fruits are extremely good for you
Cherries, grapefruit, kiwi, lemons, mango, melons, olives, peaches, pears, pineapples, plums and raspberries.
Another source of good healthy food is vegetables. In today's society, we just don't seem to get enough vegetables into our system. Maybe it is because of our lifestyle or maybe it is just more time saving and convenient to go to the fast food outlet and get a meal.
Our way of living has changed drastically over the years and this is why people are becoming more health and weight conscious. But the mistake they make is they go and look for vitamins from the shelf and other ways to lose weight. In the old days, most people were mean and lean, why? Because we were more active in our daily life. Not like today. In today's world, we sit behind our TV's and we quickly pop down to the fast food outlet. In the old days, we did not have TV's and we ate a wholesome homemade meal. We walked everywhere, we played with our kids more, we were just more active, not like today.
Good source of vegetables to eat.
Broccoli: One medium stalk of broccoli contains more than 100 per cent of your daily vitamin K requirement and almost 200 per cent of your recommended daily dose of vitamin C, all accentual for bone building. Also, helps in the prevention of numerous cancers
Microwaving broccoli keeps up to 90 per cent of broccoli's vitamin C. (Steaming or boiling only keeps on to just 66 per cent of the nutrient.)
Potatoes: One potato contains 66 micrograms of cell-building folate, the same amount found in one cup of spinach or broccoli.
One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.
Did you know that if you let your potato cool before eating, will help you burn close to 25 per cent more fat after a meal, thanks to a fat-resistant starch?
Spinach: Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.
Spinach is among the best cancer-fighting fruits and veggies
Spinach is a healthy, flavourless addition to any smoothie. You won't taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.
Green Beans: High in Carbs and protein, include most of the vitamin and mineral range and are high in folate. They can be eaten raw or cooked which makes them very convenient.
Carrots: High in carotene and vitamin K. They are also a source of vitamin B6. They can be eaten raw or cooked and carrot juice has become very popular amongst the loose weight people.
Cauliflower: 100 grams of raw white cauliflower provides 25 calories, is low in fat, carbs, fibre and protein. It has a high in vitamin C. very good as a filler meal or when you just need something to nibble on.
Some other healthy foods are:
Salmon: An excellent source of omega-3 fatty acids, which have been linked to a reduction of depression, heart disease, and cancer
3-ounces of Salmon contains almost 50 per cent of your daily dose of niacin, which protects against Alzheimer's disease and memory
The only problem with salmon is that it has become very expensive, other than that very good for you.
Walnuts: Contain high amounts of omega-3 fatty acids, which may help reduce cholesterol.
Omega-3s have been shown to improve mood and fight cancer
The antioxidant melatonin, found in walnuts, helps to regulate sleep.
Garlic: Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.
Allicin, a compound found in garlic, works as a potent anti-inflammatory and can lower cholesterol and blood pressure levels.
Crushed fresh garlic releases the most allicin.
Don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.
Beans: Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 per cent. Can also reduce the risk of breast cancer.
Dark Chocolate: Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.
Cocoa powder is rich in flavonoids, antioxidants were shown to reduce cholesterol
A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.
But hey, that's just my opinion.
Brian Derrick

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