Many people use multivitamin supplements everyday considering that they are healthy. However, eating is beneficial for everyone and is much more pleasant than swallowing some bitter pills.

In addition, by selecting the correct foods, you can get essential nutrients for the body. It is important to choose the right combination of foods. A diet rich in nutritious foods is the best way to slow the aging process and prevent chronic diseases.

1. The healthiest fruits

1. Prunes – these dark fruits are rich in copper and boron, both substances being very important in preventing osteoporosis.
   They also contain a fiber called inulin which when broken down by intestinal bacteria cause increased acidity in the digestive tract environment, facilitating calcium absorption. To strengthen bones and increase energy required four to five prunes a day.
2.  Bananas – bananas calming effect is the result of the high concentration of tryptophan in the fruit (which blocks serotonin). In addition to that, the real benefit of bananas is offered by their content of potassium, an electrolyte that helps prevent calcium loss from the body.
   Bananas strengthens nervous system function, boosts the immune system and help the body metabolize proteins. A banana a day provides the daily required amount of potassium and carbohydrate content speeds up recovery after intense exercise.
3. Kiwi – as bananas, these fruits contain potassium, which protects the body’s bones. Kiwi is rich in vitamin C and lutein, a carotenoid that help reduce the risk of heart disease. Active people should consume at least one or two nutritive fruits of kiwi a day.
4. Blueberries – these small fruits help prevent many diseases, from cancer to heart disease. One serving of blueberries contains more antioxidants than any other fruit. To keep diseases away, will sprinkle some blueberries with lemon, to be mixed with a few strawberries and eat as often as possible.
5. Figs – rich in manganese, magnesium and antioxidants, these fruits balance the pH level in the body, which prevents pathogen invasion. In addition, the fiber in figs decrease insulin and blood sugar levels, while reduce the risk of diabetes and metabolic syndrome.
   Dark figs are more recommended because these contain more nutrients. Figs are a quick and easy way to boost your immune system. It will consume at least four figs a week.
6. Pomegranates – pomegranate seeds juice reduces the risk of several types of cancer (particularly the prostate cancer), thanks to polyphenols called ellagitannins, which offers fruit color.
7. Pineapple – with its powerful blend of vitamins, antioxidants and enzymes, pineapple has strong anti-inflammatory effect, protecting against colon cancer, arthritis and macular degeneration. You should eat a cup of pineapple two to three times a week.
8. Apple – an apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid that is found in red onion peel. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s disease, Parkinson’s disease, prostate and lung cancer. Red apples contain the most anti-inflammatory antioxidants.
9. Cherries – daily consumption of cherries may reduce the risk of tendinitis, bursitis, arthritis, gout, chronic diseases and metabolic syndrome. They can be mixed with yogurt or cereal.

2. The healthiest vegetables

1. Prunes – these dark fruits are rich in copper and boron, both substances being very important in preventing osteoporosis.
   They also contain a fiber called inulin which when broken down by intestinal bacteria cause increased acidity in the digestive tract environment, facilitating calcium absorption. To strengthen bones and increase energy required four to five prunes a day.
2. Bananas – bananas calming effect is the result of the high concentration of tryptophan in the fruit (which blocks serotonin). In addition to that, the real benefit of bananas is offered by their content of potassium, an electrolyte that helps prevent calcium loss from the body.
   Bananas strengthens nervous system function, boosts the immune system and help the body metabolize proteins. A banana a day provides the daily required amount of potassium and carbohydrate content speeds up recovery after intense exercise.
3. Kiwi – as bananas, these fruits contain potassium, which protects the body’s bones. Kiwi is rich in vitamin C and lutein, a carotenoid that help reduce the risk of heart disease. Active people should consume at least one or two nutritive fruits of kiwi a day.
4. Blueberries – these small fruits help prevent many diseases, from cancer to heart disease. One serving of blueberries contains more antioxidants than any other fruit. To keep diseases away, will sprinkle some blueberries with lemon, to be mixed with a few strawberries and eat as often as possible.
5. Figs – rich in manganese, magnesium and antioxidants, these fruits balance the pH level in the body, which prevents pathogen invasion. In addition, the fiber in figs decrease insulin and blood sugar levels, while reduce the risk of diabetes and metabolic syndrome.Dark figs are more recommended because these contain more nutrients. Figs are a quick and easy way to boost your immune system. It will consume at least four figs a week.
6. Pomegranates – pomegranate seeds juice reduces the risk of several types of cancer (particularly the prostate cancer), thanks to polyphenols called ellagitannins, which offers fruit color.
7. Pineapple – with its powerful blend of vitamins, antioxidants and enzymes, pineapple has strong anti-inflammatory effect, protecting against colon cancer, arthritis and macular degeneration. You should eat a cup of pineapple two to three times a week.
8. Apple – an apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid that is found in red onion peel. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s disease, Parkinson’s disease, prostate and lung cancer. Red apples contain the most anti-inflammatory antioxidants.
9. Cherries – daily consumption of cherries may reduce the risk of tendinitis, bursitis, arthritis, gout, chronic diseases and metabolic syndrome. They can be mixed with yogurt or cereal.

3. Other healthy foods

1. Eggs – recent studies have shown that fat, minerals and nutrients from egg yolk outweigh the negative consequences of its consumption, involving cholesterol.Although high in calories, eggs contain a significant amount of nutrients and give the body a feeling of pronounced fullness. In addition, eggs contain choline, which helps improve brain function. It is recommended to eat three to four eggs a week.
2. Oysters – shellfish are an excellent source of zinc, calcium, copper, iodine, iron, potassium and selenium. Creamy flesh of oysters increases the amount of testosterone and decreases the risk of prostate cancer.They are not a food that people can eat regularly, but few oysters, eaten twice a week can provide the desired effect.
3. Green tea – studies have shown that green tea reduces the risk of most cancers. Phytonutrients in green tea supports good intestinal bacterial growth.Specifically, is inhibited the growth of E-coli, clostridium, salmonella, while the bacteria with a positive role remain unaffected. This is important because 70% of a person’s immune system is located in the digestive tract. Four cups of green tea per day will provide the maximum benefit.
4. Cinnamon – known for its pleasant flavor that offers to deserts, cinnamon is rich in antioxidants that inhibit blood clotting but also bacteria (including those that trigger bad breath).This helps to stabilize blood sugar, reducing the risk of type 2 diabetes, but also to lower bad cholesterol. For these purposes will add half a teaspoon of crushed cinnamon, a day in yogurt or oatmeal.
5. Chocolate milk – chocolate milk is one of the best drinks given after exercise because it contains whey protein that helps muscle recovery and rehabilitation. In addition, its contents of both calcium and vitamin D are essential for maintaining healthy bones and joints.
6. Olive oil – extra virgin oil is rich in beneficial monounsaturated fats. Fatty acids and polyphenols reduce inflammation in cells and joints. It is advisable to consume two tablespoons of olive oil per day.
7. Dark chocolate – dark chocolate flavonoids inhibit platelet aggregation, which reduces the risk of stroke, heart attack and embolism. However, it should be consumed with caution because it has an increased number of calories.
8. Flax seeds – high in protein and fiber, they taste great mixed with cereal and yogurt. They are high in omega-3 alpha-linolenic oil, indicated for heart health and brain. One tablespoon of flaxseed, well chewed, taken daily provides the maximum of benefits.
9. Almonds – lower bad cholesterol thanks to the sterols found in their composition and are suitable for diabetics because they lowers blood sugar level. Rich in amino acids, almonds increase testosterone levels and increase muscle mass.
10. Whole grains – oatmeal, wheat flour, barley and brown rice are rich sources of fiber, which calms inflamed tissues while keeping the heart strong and the colon healthy.Not all types of breads and crackers contain whole grains! Keep in mind that refined grains are high in fat and can increase inflammation. It is recommended to eat two slices of whole grain bread per day.