1. Eggs

Eggs are an excellent source of relatively cheap and high-quality nutrients for which many people are deficient, particularly proteins and lipids.

One egg contains:

• The nine essential amino acids
• One of the best high-quality proteins. Proteins are nutrients that are essential for the construction, maintenance and repair of body tissues such as skin, internal organs and muscles.

They are also the main components of the immune system and hormones

• Lutein and zeaxanthin (for eyes)
• Choline for the brain and for the nervous and cardiovascular systems
• Vitamin B12

Ideally, it is better to eat eggs raw or at least cooked so as to keep the yolk liquid, such as poached or soft boiled. Nutritionally egg yolks are significantly richer than whites. It is important that the eggs are produced by hens raised outdoors with organic farming methods.

2. Oily Fish

Fish are a good source of protein because their flesh is much more digestible than meat from land animals including red meat.

Oily fish that live in cold water are rich in omega 3..

The best are anchovy, herring, mackerel and sardines because they are not subject to industrial farming.

Salmon and trout in the wild are also excellent sources of omega 3. But as they are usually farmed, unlike the others, their omega-3 content is lower.

Other oily fish like tuna are quite rich in omega-3 but as they are at the end of the food chain and have a much longer lifespan, they are likely to contain high levels of heavy metals (mercury particular) and pollutants such as PCBs, which are very soluble.

3. Kale (Curly Green Cabbage)

KKale is considered one of the most nutritious plants with powerful antioxidant and anti-inflammatory properties.

It is very rich in beta-Carotene, vitamins A, C and K, and antioxidants, lutein and zeaxanthin. It is also an excellent source of calcium.

In general the whole cabbage family, including broccoli, Brussels sprouts and cauliflower has more or less the same nutritional qualities.

4. Almonds

Almonds are a rich source of vitamin E, containing 26 mg per 100 g. About 20 percent of the kernel is a high quality protein, one-third of which is composed of essential amino acids.

They are also rich in dietary fiber, B vitamins, essential minerals and monounsaturated fatty acids one of the two fats that can potentially reduce LDL cholesterol.

Like most nuts and seeds, almonds also contain phytosterols, associated with cholesterol-lowering properties.

5. Apples

"An apple a day .... " It is well known, is very good for health. They have unique nutritional benefits relating to their unique make-up, in particular:

• low calorie content per 100g
• richness in antioxidants. It has been shown that the antioxidant potential contained in 100 g of unpeeled apples would be equivalent to 1500 mg of vitamin C. These antioxidant compounds - flavonoids and polyphenols combined - added to the benefits of vitamin C, significantly reduce the growth of at least two types of cancer cells: those of the liver and the colon.
• its specific content including fiber pectin which is an active fiber ingredient in apples that helps regulate intestinal transit, and improves the quality of the bacterial flora and the digestive function.

Regular consumption of apples reduces the risk of cardiovascular disease, cancer and asthma. However, it is important to eat organic apples or wash non-organic ones.

6. Red Fruits

They are very rich in flavonoids, a pigment responsible for the bright colors of fruits and flowers.

This pigment has two important properties:

• It increases the resistance of the small blood vessels of the body,
• it has antioxidant qualities that protect glial cells against damage caused by harmful free radicals. (Glial cells represent approximately 50% of brain volume and almost 90% of brain cells)

7. Kefir

Le kefir is a drink made from the fermentation of milk or sweetened fruit juices. It is a living food that provides trace elements and many species of micro-organisms.

It contains enough yeast and bacteria living to be considered as a "probiotic" , a substance beneficial to health, which favours to stimulate the intestinal flora and natural immunity.

8. Sprouted Seeds

Sprouted seeds undergo changes that make them more digestible. They are rejuvenating, rich in amino acids, vitamins, trace elements and fiber enzymes.They also have an antioxidative and alkalizing role .

They have nutritional properties far superior to dry seeds: the vitamin and enzyme content can be multiplied hundreds of times after germination.

9. Advocados

Avocados are an excellent source of monounsaturated fatty acids. Avocado oil also has a high content of alpha-linolenic acid (omega-3) whose presence contributes to a correct omega-3/omega-6 ratio

They also provide nearly 20 nutrients essential for good health, including the following :

• Fiber
• Potassium (more than twice the amount found in a banana)
• Vitamin E
• B vitamins
• Folic acid

In addition, avocados help the body absorb lipo-soluble nutrients more efficiently, such as alpha and beta carotene and lutein contained in other foods eaten at the same time.

10. Algae (seaweed)

Algae are a natural source of food, especially in Asia. They provide many vitamins including: A, B1, B2, B6, niacin and C, and are rich in iodine, potassium, iron, magnesium and calcium. In addition microalgae grown commercially, including both algae and cyanobacteria, are marketed as. nutritional supplements, such as Spirulina and Chlorella.

Algae are national foods of many countries: China consumes more than 70 species, including the "fat choy", a cyanobacterium considered a vegetable, Japan, more than 20 species; Ireland, dulse, Chile the cochayuyo. Laver (Porphyra umbilicalis) is used to make "laverbread" in Wales where it is known as Bara Lawr, in Korea, gim, Japan, nori and aonori.

It is also used along the west coast of North America from California to British Columbia, Hawaii and by the Maori of New Zealand. Sea lettuce and badderlocks (Alaria esculenta) are salad ingredients in Scotland, Ireland, Greenland and Iceland.