Vitamin C: In fruits and vegetables, fresh and raw, like guava, kiwi, mango, pineapple, persimmon, citrus, melons, strawberries, berries, peppers, tomatoes, brassicas (vegetables from the cabbage family), fruits and vegetables general.

Vitamin E (tocopherol): wheat germ, soybean oil, germ of cereals or whole grain cereals, olive oil, green leafy vegetables and nuts.

Beta-carotene or provitamin A “: It belongs to the carotenoid family of plants. The body can convert it into vitamin A.

Jointly owns the properties of vitamin A and antioxidants that act on free radicals. Recently it has demonstrated its role in preventing cataracts and their beneficial effect in inflammatory processes and those related to aging.

Beta-carotene-rich foods: vegetables, green or orange-red-yellow (carrots, spinach, pumpkins, etc..) And some fruit (apricots, cherries, melon and peach?).

Minerals

Selenium: Related to a lower risk of skin tumors, liver, colon and breast cancer. Also linked to the functioning of glutathione peroxidase (antioxidant enzyme in our bodies). In meats, fish, seafood, cereals, eggs, fruits and vegetables.

Zinc: Promotes the formation of new proteins (cell renewal), participates in the fight against free radicals and the synthesis of enzymes involved in the immune system or defense and promotes good skin and mucous membranes (tone and elasticity the skin). They are good source of zinc and offal meats, fish, eggs, whole grains and legumes.

Copper: It boosts the immune system, participates in the formation of enzymes, proteins and brain neurotransmitters (cell renewal and stimulating the nervous system) and anti-inflammatory and anti-infective agent. And facilitates the synthesis of collagen and elastin (necessary for healthy blood vessels, cartilage, lungs and skin), acts as an antioxidant protecting cells from the toxic effects of free radicals and facilitates the establishment of calcium and phosphorus. Copper-rich foods: liver, fish, seafood, whole grains and green vegetables.

Amino acids (the simplest components of proteins):

Cysteine: nonessential amino acid, our body can manufacture it without roblems. It is important for the production of enzymes against free radicals, such as glutathione peroxidase.

The liver and our defense is used to detoxify the body of chemicals and other harmful elements.

Cysteine, found in meat, fish, eggs and dairy, is a powerful detoxifier against agents that suppress the immune system, such as alcohol, snuff and environmental pollution.

Best Cereals, nuts and beans meal, we have the following list:

1. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams fat and 5 grams fiber. Add to soup for a protein boost. Rinse the first place, or it will taste bitter.

2. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps, it is also a good source of vitamin E. A tablespoon has 27 calories, 1 gram fat, 1 gram fiber. Sprinkle some more yogurt, fruit or cereals.

3. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancer, plus fiber for heart health and an impressive 9 grams protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones up processing, so buy lentils canned, dried or already in soup. Take them to work, and you have a protein packed lunch.

4. Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated “good” fat), your heart-disease risk reduction by more than 20 percent. One ounce has 166 calories, 14 grams fat and 2 grams fiber. Keep a pack in your suitcase, gym bag or purse for a full protein post-workout snack or an afternoon pick me up will you supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

5. Pinto beans
The Power: A half cup has more than 25 percent of your daily need for folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram fat, 6 grams fiber. Pour a can, rinse and throw in a pot of vegetarian chili.

6. Yoghurt
The Power: Bacteria in active-culture yogurt helps prevent yeast infections, calcium strengthens bones. A cup has 155 calories, 4 g fat, 0 grams fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose-intolerant should never fear – yogurt does not bother your stomach.

7. Skim milk
The Power: Riboflavin (aka vitamin B2) is important for good vision and together with vitamin A can help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you’re used to high fat milk, do not go cold turkey, instead, mix the two together at first. Trust this fact: In one week or two you do not miss!

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“The natural antidepressants” are foods that improve your mood thanks to the substances they contain. Foods to improve mood are a natural choice, safe and nutritious to recharge our body energy.El such accelerated pace of life, stress makes it sometimes lack the encouragement, it is in a worse mood. In Living healthy natural antidepressants we will improve welfare.

Ham: A protein-rich food source of vitamin B12. Low levels of vitamin B12 are associated with depression. Other foods rich in vitamin B12, liver, red meat, milk and dairy products, fish, clams, oysters. As with folic acid, decreased levels of B12 have been linked to depression.

Omega-3. The Omega-3 fatty acids present in foods like tuna, sardines, mackerel, salmon, soybeans are ideal to lift the spirits. It has shown a clear relationship of low levels of Omega-3 and depression.

Dairy products in general and dairy type probiotics (as Actimell). Dairy products contain whey protein which is beneficial to improve mood and enhances memory. The milk prebiotics has live bacteria that are very important to maintain our defenses.

The plantain or banana are very beneficial to calm the tension. The banana is rich in vitamin B6 s involved in the processing of protein compounds in serotonin. Serotonin is a neurotransmitter, or substance our bodies make, serotonin is responsible for transmitting signals to the brain and nerves. Serotonin levels are vital to the mood. The banana also contains folic acid, vitamin C, magnesium and fiber plant. It’s a very full and healthy food a natural antidepressant. Eat bananas more often and enjoy all its benefits.

Take citrus: oranges, lemons, tangerines and grapefruit are good sources of vitamin C. When our body is in a state of stress, worry and anxiety that affects our defenses. The body is most vulnerable. In these cases we must increase the consumption of Vitamin C. Vitamin C deficiency is associated with more citrus depresivos.Tomar states in our diet acts as a natural antidepressant. Orange is a delicious fruit juice or taken as a whole, is rich in vitamin C, antioxidants, thiamine and folic acid.

Cocoa: Cocoa is the basis of chocolate. Some studies indicate that cocoa compounds increase levels of serotonin and endorphins. The chocolate increases the production of phenylethylamine, the same substance that is generated when you are “in love”.

The nuts are rich in vitamin E and selenium will help you elevate your mood. Other foods rich in selenium include swordfish or “emperor, tuna and whole grains

Caffeine taken in moderation (one, two cups coffee), has salutary effects on our mood. Caffeine activates the physical and mental functioning, keeping us “alert”. Excessive caffeine on the contrary it is beneficial or can cause headaches and palpitations.

Add these 10 healthy foods for your heart to your daily diet to improve flavor and keep the heart healthy.

Why should you consume healthy foods for your heart? Heart disease are among the major causes of death among adults around the world. Few things matter more so than taking good care of your heart.

Make regular exercise, not smoking, controlling stress, eat less total calories, etc.. are part of the recommendations given by health experts, along with eating a variety of healthy foods for the heart and full of nutrients comprising a healthy diet.

Where do you start? adding these 10 healthy foods for the heart to increase the intake while eating what you want, and keep the heart healthy:

1. Salmon
Fish are an excellent source of omega-3 to protect your heart by reducing both inflammation of the risk of blood clots. These omega-3 also reduce the risk of heart attacks.

These good fats will also keep your cholesterol levels low. Eat salmon or other fatty sea fish like tuna, sardines and herring at least 2 times a week.

2. olive oil
Olive oil reduces your risk of heart disease by reducing your levels of LDL ( “bad” cholesterol). Choose olive oil for cooking, or make a good dip for whole wheat bread by adding a little olive oil in a small bowl and adding a little vinegar and oregano basalmique.

3. Oats
Oats contain a soluble fiber called beta-glucan that helps lower overall cholesterol and especially LDL cholesterol.

Soluble fiber also help keep your digestive system healthy. Eat oatmeal with just a small amount of brown sugar and lots of strawberries and walnuts for breakfast. Cold cereals made with oats are also very good with milk or soy milk low-fat plus a few slices of fresh fruit.

4. Apples
Apples contain a phytochemical called quercetin, which acts as an anti-inflammatory and helps prevent blood clots also.

Apples contain vitamins and fiber, are delicious, come in several varieties and are easy to take everywhere with you. Eat an apple with a handful of walnuts or almonds as a healthy snack or add slices of apples to salads healthy.

5. Almonds
Almonds and other nuts contain healthy oils, vitamin E and other substances that help keep cholesterol levels under control

6. Red wine
Red wine contains a powerful antioxidant called resveratrol. Resveratrol has been demonstrated by studies such as healthy for your heart. However, be sure to enjoy red wine in moderation. Studies show that only 12 to 25 cl (1 large glass) of red wine per day are useful.

7. Whole Grains
Whole grains provide vitamins and fiber to help keep your heart healthy. Try to spend a white pasta to wholemeal pasta (made from 100% whole grain).

Make a healthy delicious sandwich with 2 slices of bread made from 100% whole grain, 85 grams of lean turkey breast, lots of sliced tomatoes and avocado, and lettuce and a little mustard.

8. Green leafy vegetables
The green leafy vegetables contain vitamin E and folic acid, which helps keep homocysteine levels low.

The green leafy vegetables were also associated with better retention of memory in aging. Try to use fresh spinach leaves or other greens for your favorite salad, instead of taking any time to iceberg lettuce

9. Tomato
Tomatoes are packed with vitamins and lycopene, which have been shown capable of reducing the risk of heart disease. Add thick slices of tomato sandwiches and salads, or feast of the tomato sauce over pasta full of wheat.

And keep in mind that cooked tomato sauce and tomato sauce in tin can that you buy at the supermarket every 2 contain more lycopene than raw tomatoes.

10. Soybeans
Studies have shown that soy protein can prevent heart attacks by lowering levels of triglycerides. This inexpensive protein contains fiber, vitamins and minerals, enough to keep your heart healthy.

Soy is an excellent protein substitute for red meat, which will reduce your saturated fat intake. Add tofu to your favorite sautéed or pour soy milk on your cereal in the morning.