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Produce

Health benefits of vegetables and fruits are well known. They are full of vitamins, minerals, proteins and healthy calories. They are also loaded with antioxidants and because of all that, they have many anti-aging properties.

For example, blueberries are memory boosters, and also rich in antioxidants. That means that they can fight free radicals and reduce damage that these unstable molecules made. Free radicals can contribute in developing diabetes, cancer, heart diseases and many other chronic diseases. Because these berries are full of antioxidants and vitamin C, they can keep your skin looking healthy and youthful, since vitamin C can enhance synthesis of collagen, and antioxidants protect collagen from free radicals. Furthermore, dark leafy greens and spinach are loaded with lutein, which is the nutrient that can protect your eyes from the harmful effect of sun rays.

Protein

If you want to grow your muscles, you need to take a lot of protein rich food. This food will also keep you feeling full after meals. Protein rich foods are: eggs, dairy products, poultry, red meat, fish and beans. In addition, latest studies showed that calcium can't build bone if the protein intake is insufficient. There is one more reason why you should consume dairy products. Japanese study showed that eating yogurt every day can lower the risk of gum disease and tooth loss.

Omega-3-Rich Fish

These fatty acids can prevent inflammations, and also improve the mood and enhance your memory. You can obtain these fatty acids from fish such as tuna and salmon, or from plants like flaxseeds and walnuts.

Whole Grains

Whole wheat, brown rice and oats, and the cereal, bread, etc., can, if included in the diet, benefit a lot to your health, and help you lose weight. This is because they are rich in fibers, and fibers have a role in controlling the appetite. Whole grains can also prevent health problems such as coronary disease, colon cancer, gum disease and diabetes. 

Exercise

Exercise maintains muscle mass, boosts metabolism, and keeps your heart and lungs primed, among other benefits. It also, promotes a long, independent life.

Red Wine and Other Drinks

The red wine can benefit your health if you can limit yourself to one five-ounce glass a day. You can also drink coffee in reasonable amounts, since it has been proven that coffee lowers the risk of Parkinson's disease and as well contains antioxidants.

Two Secret Age-Defying Treats

Since people find themselves full after eating nuts, they can be useful in the weight loss diet. Furthermore, flavones that can be found in the dark chocolate can diminish inflammation and keep your blood pressure balanced, so you can eat small amounts of dark chocolate as a part of a diet.

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