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What to eat for healthy bones, heart, brain, eyes, or skin?

Your lips are dry, you feel fatigue or joint pain? The cause may be a lack of important nutrients, which can compensate for the right choice of food.



If you eat egg yolks throw. They contain antioxidants lutein and zeaxanthin, and carotenoids, which fight against cataracts and macular degeneration, the leading cause of blindness. And do not worry, at the University of Illinois have found that if you eat an average of one egg per day, cholesterol levels will increase.

I choose foods rich in beta-carotene, which maintains the protective layer that covers the cornea.


Oily fish from cold sea is a major source of omega-3 fatty acids DHA and EPA, which can improve brain function and alleviate depression, says Dr. Elizabeth Somer, author of Age-Proof Your Body. Omega-3 fatty acids inhibit inflammation in the brain and regulate neurotransmitters. And kale is very useful. A study published in the journal Neurology shows that at least two servings of vegetables a day – especially green leafy vegetables, such as kale – slows cognitive decline by 40 percent.


Sunflower seeds are food for those who did hay fever because they contain vitamin E. Researchers think that calms parts of the immune system that are involved in the allergic reaction.


Do you want a strong and shiny hair, eat low-fat cottage cheese because it is rich in protein – 14 grams in half a cup. Enjoy and pumpkin seeds because they contain zinc, says Dr. Francesca Fusco, a professor of clinical dermatology at Mount Sinai Medical Center in New York.


Boil the tomatoes. Lycopene is very good for the skin, can reduce the damage caused by UV rays, the risk of cancer and slow the development of wrinkles. And foods rich in omega-3 fatty acids, such as flax (ground) and fish, can help the skin to retain moisture.


Eat nuts and you will have moist and beautiful lips. The body constantly needs replacing old skin cells with new ones. Omega-3 fatty acids help to regulate this process.


Of all the sources of iron in the supermarket, beef is among the best. Low levels of iron, which are common in women, causing anemia and can lead to brittle nails.


Broccoli sprouts provide enzymes that can stop the growth of breast cancer cells. Researchers from Johns Hopkins University have found that broccoli sprouts have 20 times more enzyme than adult plant.


Asparagus is very helpful here. Italian researchers have found that vitamin B or folic acid reduceshomocysteine, an amino acid that is believed to lead to inflammation, which can increase the risk of heart disease. In addition, asparagus and offer a solid amount of folate, and other useful nutrients heart, such as potassium. Drink and dark grape juice. According to the data arriving from the University of Glasgow, purple grape juice is rich in phenols, powerful antioxidants that ‘swallow’ the heart harmful free radicals.

The stomach and intestines

Reach for prunes. They are rich in fiber and digestive system working like a finely tuned machine. One can reduce anxiety and stomach. A study published in the American Journal of Clinical Nutrition showed that among 74,000 women surveyed, those who ate more fiber are 49 percent less likely to gain weight. Of course, for digestion are very important probiotics or fermented foods.

Muscles and joints

Cottage cheese is rich in amino acids, which muscles need to grow. The proteins from whey are ‘virtuosos’ when it comes to helping to build the body. Curd is particularly good because it is produced from whey.


More often biting a little bitter chocolate because it is rich in magnesium, and it is vital for bone health. Magnesium creates a crystal lattice that gives bone structure. No wonder, therefore, that magnesium intake associated with higher bone mineral density. Enjoy and food rich in calcium.


Photo by liz west / CC BY

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