3. Spinach and other green vegetables
- Main benefits: neutralize free radicals (accelerating the aging process).
- Secret weapon: vitamins, including A, C, and K, folic acid, beta-carotene, minerals (calcium and magnesium), fiber
- Benefits: fight cancer, heart disease, heart attacks, obesity, osteoporosis
- Good company: broccoli and Brussels sprouts, asparagus, paprika, green beans
- Avoid: fried vegetables or vegetables simmered in cheese
The spinach covers almost all of the daily requirement of vitamin A and half the amount of vitamin C. It also contains a high dose of folic acid (prevents heart disease, heart attacks and colon cancer). It tastes great on a sandwich (like a lettuce leaf) or fried with fresh garlic and olive oil. Broccoli is a valuable source of fiber, vitamins and minerals. Very rich in vitamin C and calcium, they are an essential part of anti-cancer and fat burning diets. Broccoli florets are an excellent source of antioxidants. They contain 3 times more beta-carotene than the stems. If you don’t like broccoli, “mask” its taste: grate it on a fine grater and add it to the dip, or fry it in a little fat and pour it over the sauce.
4. Low-fat dairy products (milk, cottage cheese)
- Main benefits: strengthens bones, helps you lose weight
- Secret weapons: calcium, vitamins A and B12, riboflavin (ribonucleic acid), phosphorus, potassium
- Benefits: prevents osteoporosis, obesity, high blood pressure, certain cancers
- Good company: yogurt
- Avoid: whole milk
Dairy products are invaluable in building bones and helping with weight loss. It has been shown that weight-losers who consume about 1,300 mg of calcium per day (three cups of skim milk) lose almost twice as much weight as people whose diets are low in this element. Scientists believe that calcium is helpful in maintaining a healthy body shape because it speeds up the breakdown of fatty compounds in the body. When it comes to dairy products, choose dairy liquids because they fill the stomach quickly.