The following is a list of foods recommended by the World Health Organization (WHO) for better living. How well does your diet match up?

1. Tomato

Numerous scientific studies support the theory that lycopene, especially available from cooked tomatoes, can greatly reduce the likelihood of developing cancer. Alternatively, raw tomatoes are one of the best sources of Vitamin C.

2. Spinach

Spinach contains lots of iron and Vitamin B. It can effectively prevent vascular disease, as well as eye maladies. Moreover, a cup of spinach juice only has 41 calories, which is great for dieters.

3. Nuts

Nuts not only provide good cholesterol, but can also lower triglyceride levels in the blood. For that reason, they are often regarded as one of the best foods in the prevention heart disease: peanuts and almonds are excellent choices in this category. Still, it is important to monitor quantity as over-consumption is an issue.

4. Broccoli

Studies suggest that broccoli contains abundant β－Carotene and vitamin C; as a result, the incidence of various cancers (breast, rectal stomach, etc) can be reduced by regular consumption.  Once broccoli has been cooked, it is important to chew it well in order to benefit from it as much as possible.

5. Oats

The daily intake of oats has been shown to lower blood pressure. Moreover, oats contain high quantities of fiber, which is filling and can therefore reduce appetite. When people feel less hungry, they are more likely to avoid unhealthy or hard-to-digested foods.        

6. Salmon

Eating salmon regularly can prevent vascular congestion, and the Omega-3s contained in salmon can effectively slow down the aging process of the brain, reducing the possibility of future geriatric dementia.

7. Garlic

Even though garlic may advertise itself on your breath a long while after being eaten, it remains a popular favorite. An excellent ally in the struggle against heart disease, garlic not only lowers cholesterol, but also cleans the blood. It is strongly recommended by nutritionists for overcoming viral infections.

8. Blueberries

Blueberries are an unparalleled source of antioxidants. Beyond discouraging heart disease and cancer, blueberries may also help improve brain function.

9. Green Tea

Green tea is one of the most popular beverages in Asia. Research conducted in Mainland China has revealed that people who drink green tea every day are less likely to suffer from stomach cancer, esophageal cancer and liver cancer. Research conducted in Japan has also revealed that the daily consumption of green tea may lower the possibility of heart disease.

10. Red Wine

An important component in the brewing of wine, grape skin (or peel) is an abundant source of antioxidants. It increases the amount of good cholesterol in the body and reduces vascular sclerosis. However, excessive consumption of red wine is linked to negative effects on the body, including breast cancer and stroke.