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Super Foods: The Top 10 Healthiest Foods
A list of the top 10 healthiest foods may
seem like a come-on. Magic food? We all know there are no real magic foods. The
road to optimum health is not in a pill or one magic food. But there are foods
that pack such a nutritional wallop and possess such powerful health benefits,
that they are referred to as "super foods".
This healthy food list consists of foods that are nutrient dense. That is, they
have more nutrients per calorie than most other foods. They have also been
proven to contain vitamins, minerals and other nutrients that prevent disease:
from cancer to heart disease to arthritis, and many more.
These super foods are perfect for heart healthy, low fat cooking and most fit
perfectly into a low carb lifestyle as well.
The 10 healthiest foods are foods that are so exceptionally good for us that we
should include them in our healthy diet on a regular basis. Our list of super
foods is arranged alphabetically, not in order of importance. Each is an amazing
food, jam packed with health giving benefits.
The 10 Healthiest Foods to Eat
 1. Berries - Berries are extremely rich in antioxidants which help
protect the cells in our bodies from damage and therefore from diseases like
cancer. Among other things they are also an excellent source of Vitamin C and
soluble fiber. Blueberries might help reverse the short term memory loss that
often comes with aging.
2. Broccoli - Broccoli (and other cruciferous vegetables like cauliflower
and cabbage) helps fight cancer, especially breast, colon and lung. It boosts
the immune system. Broccoli also contains antioxidants and a substance called
sulforaphane, which research is showing to be a powerful cancer fighter and
preventer.
 3. Citrus Fruits - The citrus bioflavanoids in oranges, lemons, limes
and grapefruit have anti-cancer and antioxidant properties.
Many of these citrus bioflavanoids have also been shown to have
anti-inflammatory and blood clot inhibiting abilities.
4. Garlic - Numerous studies have shown that regular consumption of
garlic can lower our blood pressure. It also prevents the blood from being
overly sticky and decreases LDL cholesterol (the "bad" one) while increasing the
good HDL cholesterol.
5. Nuts - Walnuts are an excellent source of omega-3 fatty acids, a
special type of fat that is essential for our bodies, but that the body cannot
produce. Omega-3 essential fatty acids protect us against heart disease.
Almonds are also known for their ability to help lower LDL cholesterol levels.
 6. Oats - Oats also help reduce cholesterol. Research shows that one bowl
of oatmeal per day can reduce cholesterol by up to 23%. Oats are also considered
an excellent grain for diabetics as they have less impact on blood sugar levels
than some other grains.
7. Salmon - The Omega-3 fatty acids in salmon and other fatty fish may
help prevent heart disease and stroke by lowering the body's rate of blood
clotting.
8. Spinach - Spinach's secret weapon, lutein, makes it one of the best
foods in the world to prevent cataracts, as well as age related macular
degeneration, the leading cause of preventable blindness in the elderly.
 9. Tomatoes - Tomatoes contain high levels of lycopene. Lycopene is a
powerful antioxidant and as such helps to protect the cells in our bodies from
damage.
10. Turkey - Turkey is one of the leanest protein foods and is low in
calories, making it an excellent healthy food choice. Turkey also contains
selenium which has been shown to inhibit cancer development, improve the immune
system, and aid in the metabolism of our thyroid hormone.
You can see that the top 10 healthiest foods, or "super foods", are also some of
our favorites. By including these super foods in a healthy diet on a regular
basis you can easily gain many health benefits.
Making healthy food choices just got easier.
 Ten Superfoods for Age-Defying Beauty
Acai fruit - This little
berry is one of the most nutritious and powerful foods in the world. It can
often be found in juice form in health food and gourmet stores.
Anything in the "Allium Family" - Garlic, onions, leeks, scallions,
chives and shallots can all help the liver eliminate toxins and carcinogens.
Barley - This can be used as a breakfast cereal, in soups and stews, and
as a rice substitute. Barley's also high in fiber, helping metabolize fats,
cholesterol and carbohydrates.
Green Foods - Green foods like wheat and barley grasses can be bought in
powder, tablet or juice form, and offer greater levels of nutrients than green
leafy vegetables. They also help cholesterol, blood pressure and immune
response.
Buckwheat: Seed & Grain - Buckwheat is loaded with protein, high in amino
acid, stabilizes blood sugar and reduces hypertension.
Beans & Lentils - You can reduce cholesterol while beefing up on
antioxidants, folic acid and potassium. Try kidney, black, navy, pinto,
chickpeas, soybeans, peas and lentils.
 Hot Peppers - Both bell and chili peppers contain antioxidants, have
twice the Vitamin C as citrus fruit and work as great fat burners.
Nuts & Seeds - You can't go wrong with a handful of nuts a day—walnuts,
hazelnuts, almonds, macadamia and pistachio nuts contain Omega 3 fats, which are
great for your heart. Raw, unsalted nuts and seeds are best.
Sprouts - Numerous varieties of sprouts are great with any meal. They're
a great source of protein and Vitamin C. Try adding them to any dish and your
immune system will get a boost.
Yogurt and Kefir - These cultured foods contain healthful bacteria that
aid immune function, and the calcium helps burn fat. Try using them as a base
for a smoothie.
Top 10 Everyday Multitasking Super Foods
These easy-to-eat foods are packed with multiple nutrients to help you stay
healthy.
1. Low fat or fat-free plain yogurt is higher in calcium than some other
dairy products and contains a great package of other nutrients, including
protein and potassium. It can also be enhanced with other good-for-you
substances. "Yogurt is a vehicle food that can be enriched with probiotics for a
healthy balance of bacteria in your gut, and beneficial, heart-healthy plant
stanols," says Zied. "And lactose sensitive people may tolerate yogurt better
than milk." Look for plain yogurt fortified with vitamin D, and add your own
fruit to control sweetness and calories. Versatile yogurt can also be used in
entree and bakery recipes, in dips for veggies, etc. Don't like yogurt? Skim
milk is another super dairy food that has only 83 calories per cup and is easy
to slip into coffee to help you get one of the recommended three servings of
dairy each day. "Dairy foods contain practically every nutrient you need for
total nutrition -- and in just the right balance," says bone health expert,
Robert Heaney, MD. "No other food group in the diet is as complete or as
economical."
2. Eggs make the list because they are
nutritious, versatile, economical, and a great way to fill up on quality
protein. "Studies show if you eat eggs at breakfast, you may eat fewer calories
during the day and lose weight without significantly affecting cholesterol
levels," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the
New Food Pyramids. Eggs also contain 12 vitamins and minerals, including choline,
which is good for brain development and memory. Enjoy them at any meal or
hard-cooked as a portable snack.
3. Nuts have gotten a bad rap because
of their high fat content. But their protein, heart-healthy fats, high fiber,
and antioxidant content earn them a place on the top 10 list. The key to
enjoying nuts, experts say, is portion control. "All nuts are healthful in small
doses, and studies show they can help lower cholesterol levels and promote
weight loss," says Today Show nutritionist Joy Bauer, MS, RD. "I like pistachio
nuts because they also contain plant sterols and it takes longer to crack the
shell and eat them, making it easier to control the portion. Whether you prefer
pistachios, almonds, peanuts, walnuts, or pecans, an ounce a day of nuts help
fill you up. Nuts add texture and flavor to salads, side dishes, baked goods,
cereals, and entrees. They taste great alone, too. Zied recommends putting
together your own "100-calorie packs" of nuts for easy and portable snacks.
4. Kiwis are among the most
nutritionally dense fruits, full of antioxidants, says Ward. "One large kiwi
supplies your daily requirement for vitamin C," says Ward. "It is also a good
source of potassium, fiber, and a decent source of vitamin A and vitamin E,
which is one of the missing nutrients, and kiwi is one of the only fruits that
provides it." The sweet taste and colorful appearance of kiwis makes it easy to
slice in half, scoop out with a spoon and enjoy alone, or slice it into
desserts, salads, or side dishes. Kiwifruit can also have a mild laxative effect
due to their high fiber content.
5. Quinoa is now readily available in
many supermarkets and is one of the best whole grains you can eat, according to
Zied. "It is an ancient grain, easy to make, interesting, high in protein (8
grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of
iron," she says. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E,
and selenium to help control your weight and lower your risk for heart disease
and diabetes, she says. Quinoa is as easy to prepare as rice and can be eaten
alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley.
Try to make at least half your daily grain servings whole grains. In addition to
quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.
6. Beans, beans, good for your heart
-- really! Beans are loaded with insoluble fiber, which helps lower cholesterol,
as well as soluble fiber, which fills you up and helps rid your body of waste.
They're also a good, low-fat source of protein, carbohydrates, magnesium, and
potassium. Bauer favors edamame (whole soybeans) because they also contain
heart-healthy omega-3 fatty acids. Beans can easily substitute for meat or
poultry as the centerpiece of a meal, says Bauer, but they also work as a side
dish, or tossed into soups, stews, or egg dishes. The U.S. Dietary Guidelines
recommend 3 cups weekly.
7. Salmon is a super food because of
its omega-3 fatty acid content. Studies show that omega-3 fatty acids help
protect heart health. That's why the American Heart Association recommends
eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3
ounces) has lots of protein, is a good source of iron, and is very low in
saturated fat. You can simply grill or bake it, top it with salsas or other
low-fat sauces, or serve it on top of salad greens. If you don't like salmon,
Lichtenstein recommends eating other kinds of fish, like canned tuna. And what
about the mercury content? (Mercury is known to accumulate in fish.) "The
benefits of eating salmon or other fatty fish twice weekly far outweigh any
risks, but if you are concerned, check with your doctor," says Zied.
8. Broccoli is one of America's
favorite vegetables because it tastes good and is available all year long. It's
a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has
plenty of fiber to fill you up and help control your weight. "Some people think
beta-carotene (vitamin A) is only found in orange and yellow vegetables, but
broccoli is an excellent source," says Ward. You can eat broccoli raw, lightly
steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into
grains, egg dishes, soups, and salads.
9. Sweet potatoes are a delicious
member of the dark orange vegetable family, which lead the pack in vitamin A
content. Substitute a baked sweet potato (also loaded with vitamin C, calcium,
and potassium) for a baked white potato. And before you add butter or sugar,
taste the sweetness that develops when a sweet potato is cooked -- and think of
all the calories you can save over that loaded baked potato. "If we eat more
foods like sweet potatoes that are rich sources of potassium, and fewer
high-sodium foods, we can blunt the effect of sodium on blood pressure and
reduce bone loss," says Zied. Other dark orange vegetable standouts include
pumpkin, carrots, butternut squash, and orange bell peppers.
10. Berries pack an incredible amount
of nutritional goodness into a small package. They're loaded with antioxidants,
phytonutrients, low in calories, and high in water and fiber to help control
blood sugar and keep you full longer. And their flavors satisfy sweets cravings
for a fraction of the calories in baked goods. Blueberries lead the pack because
they are among the best source of antioxidants and are widely available.
Cranberries are also widely available fresh, frozen, or dried. All can add
flavor and nutrition to numerous dishes, from salads and cereals to baked goods
and yogurt.
Related Links:
Paths to better health
10 Tips to Healthy Eating
Food Pyramid -
Healthy
Eating for Lifetime
Complete Guide to HEALTH ==>>
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