DIET CHAT USA

Top Ten Great Health Foods

 

According to the Mayo Clinic almonds, apples, blueberries, broccoli, red beans, salmon, spinach, sweet potatoes, vegetable juice and wheat germ are some of the healthiest foods. They say this because the foods listed meet at least three of the following requirements.

1. They're an excellent source of vitamins, minerals, fiber and other nutrients.
2. They're high in phytonutrients and antioxidants, such as vitamins A and E and beta carotene.
3. They're low in calorie density, which means you get a larger portion with few calories.
4. They're readily available
5. They may help reduce the risk of heart disease and many other health conditions.

Almonds made number one on the list.

Why should you eat them? They're filled with with healthy nutrients — fiber, riboflavin, magnesium, iron and calcium. Actually, almonds have more calcium than any other nut. Each serving of almonds (about 23) contains 75 mg of calcium. Not too shabby for a tear-shaped little nut. One serving of almonds also contains half of your body's Recommended Dietary Allowance of vitamin E.

Almonds are also good for your heart--they contain a healthier type of fat that may help lower blood cholesterol levels—monounsaturated fat.

Number two on the list is apples.

Why should you eat apples? They're an excellent source of pectin, a soluble fiber that lowers blood cholesterol and glucose levels. They're also good sources of the antioxidant vitamin C — which is known to protect your body's cells from damage, helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron.

Number three on the list is blueberries.

Why should you eat blueberries? They're a rich source of phytonutrientrs. Like cranberries, these plant compounds in blueberries may help prevent urinary tract infections. They also may improve short-term memory and promote healthy aging.

Blueberries are also a low-calorie source of fiber and the antioxidant vitamin C.

Number four on the list is Broccoli.

Why should you eat broccoli? Broccoli is a good source of calcium, potassium, folate and fiber, and also contains phytonutrients that may help prevent heart disease, diabetes, some cancers and other chronic disease. Broccoli is also a good source of the antioxidants vitamins A and C that protect your body's cells from damage.

 

 

 

 

 

 

Number five on the list is red beans.

Why should you eat red beans? Red beans are great sources of iron, potassium, magnesium, copper, phosphorus and thiamin. They're also an excellent low-calorie, low-fat source of dietary fiber and protein. They also contain phytonutrients that may help prevent cardiovascular disease, cancer and other chronic diseases.

Number six on the list is Salmon.

Why should you eat salmon? Salmon is an excellent source of omega-3s, it's low in saturated fat and cholesterol and is a good source of protein.Omega-3 fatty acids are a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that can cause sudden cardiac death. Omega-3s decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke.

Number seven on the list is Spinach.

Why should you eat Spinach? Spinach is packed with vitamins A and C and folate. It's also a very good source of calcium, vitamin B-6, riboflavin, iron and magnesium. Spinach may boost your immune system and may help keep your hair and skin healthy.

 

Number eight on the list is Sweet Potatoes.

Why should you eat sweet potatoes? They're high in the antioxidant beta carotene. Beta carotene is converted to vitamin A in your body and may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of vitamins B-6, C, E, folate, potassium and fiber. Like all vegetables, they're fat-free and relatively low in calories. A small sweet potato has just 54 calories.

Number 9 on the list is vegetable juice.

Why should you drink vegetable juice? Because vegetable juice is packed with vitamins and minerals. It makes the most of the vitamins and minerals and other nutrients found in foods in their natural form. It is an easy way to include vegetables into your diet. Tomato juice is a good sources of the antioxidant lycopene and may reduce the risk of prostate cancer, possibly other types of cancer and heart attack.

Number ten on the list is wheat germ.

Why should you eat wheat germ? Wheat germ is a highly concentrated source of nutrients, including thiamin, vitamin E, magnesium, riboflavin, niacin, folate, magnesium, potassium, phosphorus, iron and zinc. The germ of the wheat also contains protein, fiber and some fat.