There are 12 foods that, if eaten in moderation and part of an overall healthy diet, will do wonders for your health. Not only will these foods reduce your risk of diseases like heart disease and cancer, they are also known to aid in weight loss, fight inflammation, increase your energy, give you younger looking skin, and help you maintain a healthy weight. Along with these antioxidant and vitamin rich foods, they all have their own health benefits to offer.
Here is a list of the top 12 foods that will give you tons of healthy benefits.
1. Berries – Blueberries that are fresh and frozen in the winter, goji berries and acai berries, strawberries, blackberries, raspberries, cranberries, cherries, red grapes, apples, pears, black plums, prunes and kiwifruit.
Berries are very versatile, you can take in a lot of nutrients such as Vitamin C, fibre, calcium, iron and manganese. They are also very low in fat and calories and contain water and fibre.
2. Broccoli – Yep, you heard that right. Broccoli is not only high in calcium and vitamin A, it is high in folic acid as well and a terrific source of vitamin K, magnesium, vitamin C, vitamin B6 and potassium.
tougher breakings of this vegetable are more nutritious and contain more calcium, iron and folate.
3. Berries – Blueberries, raspberries, cranberries, strawberries, cherries, red grapes and pears are good berry choices for improving your heart’s health. They are full of Vitamin C, E, folic acid, fibre and are low in fat.
They also contain flavonoids, carotenoids and other phytochemicals that protect against cancer, diabetes and high blood pressure.
4. Oats – Hard to believe but oats do actually improve the health of this nation. Researchers have found that eating oats for breakfast offers cutting edge nutrition, like zinc, fiber, manganese and more. This whole grain also is heart healthy, decreasing your risk of heart disease, stroke and high blood pressure. You can also find calcium, antioxidants, and high fibre in oats.
5. Tomatoes – Like broccoli above, studies have found that tomatoes are among the top 20 foods with the greatest number of health benefits. Tomatoes lower blood pressure, reduce cholesterol and protect against bladder, stomach and colon cancers.
6. Nuts – Almonds, hazelnuts, pecans, walnuts and pistachios are excellent choices for heart health. Nuts are one of the best plant sources of protein and are low in saturated fat and sodium, and high in heart healthy monounsaturated and polyunsaturated fats. Nuts are also one of the best plant sources of vitamin E, magnesium, vitamins B6 and B12, potassium and other antioxidants.
7. Sprouts – These little morsels are powerhouses of vitamins, minerals, fiber and antioxidants. Sprouts are a fantastic source of vitamin A and vitamin C and also help in the growth and maintenance of muscles, skin and bones. Sprouts contain omega-3 fatty acids, which are known to reduce blood pressure and protect against heart disease, as well as improve brain function and cell membranes.
8. Yogurt – Yogurt is loaded with calcium, protein and lactobacillus. Studies have found that yogurt helps to fight obesity, improve dental health and increase bone-building and anti-oxidant levels in the body. Yogurt is also a natural source of good-quality protein, and it contains good levels of vitamin B6, vitamin B12 and folic acid.
9. Eggplant – Eggplant is a cruciferous vegetable, high in flavonoids and known to dismutase lycopene. Research shows that eggplant boosts the immune system, and it is recommended you eat eggplant for cardiovascular health reasons.
10. Potatoes – Potatoes are a much needed source of energy. They are low in sodium, high in dietary fibre, potassium, magnesium, phosphorus, copper and manganese. Their glycemic index value is low, which means they slowly convert to blood sugar making them an excellent choice for all clients who are trying to lose weight.
11. Non-starchy vegetables – These help to keep the digestive system in good working order. Things to look for are: cauliflower, Asparagus, Radish, Cucumber, Okra, Carrots, cucumber, tomato, zucchini, and beet root. Other non-starchy vegetables include;
About The Author
Helena Eater
How much does the quality of food really matter? If you eat food that tastes good, your life will be better. If you eat food that tastes bad, your life will be worse. The difference between good and evil is partly subjective: what tastes good to me might taste bad to you. The difference is also partly objective: what restaurants I think serve good food might serve lousy food to you. But if we stick to objective measures — measures such as how much weight people gain or lose — we can cut through some of the subjectivity.
