The Top 10 Healthy Foods
Today, more than ever, people are looking for a pill, health drink, or quick solution that will give them all of the necessary nutrients and components needed for great health, weight loss, and energy. If you are one of those people who has been looking for that magic item, you have probably figured out one does not exist. What does work is a well balanced diet.
I’ve compiled a list of 10 healthy foods that provide multiple health benefits, and multiple layers of nutrition. Best of all they are delicious, reasonably inexpensive, easy to find, and even children will eat them!
1. Berries: You will be amazed at all of the health benefits packed into these tiny, tasty, treats. Cranberries, blueberries, acai berries, strawberries, black berries, and raspberries all contain tons of vitamins, minerals, and antioxidant properties. They are low in fat, low in calories, high in fiber, and high in water content. Whether consumed fresh, in juice form, baked in certain foods, dried, or frozen, berries are one of the best foods to choose.
2. Nuts: Although nuts are high in fat, they contain many positive health benefits. The fats they contain are considered to be heart healthy. They are also high in fiber, antioxidants, and protein. Dieticians recommend consuming nuts in small, healthy portions. It is also suggested that consuming nuts in small amounts, may promote weight loss, and lower cholesterol levels.
3. Eggs: Eggs are truly a fantastic food. Containing twelve vitamins and minerals (including choline which promotes brain function), eggs are an excellent source of lean protein. Studies have shown people who consume one egg for breakfast consume fewer calories throughout the day, leading to weight loss/control and lower cholesterol levels.
4. Yogurt: Low fat and fat free yogurt provide high amounts of calcium, vitamin D, potassium, and protein. Yogurt also provides a great source of beneficial bacteria for healthy digestion. People who are sensitive to lactose can often tolerate yogurt much better than other dairy products.
5. Beans: Beans, beans, the heart healthy food? That’s right! This little food is packed with both soluble and insoluble fiber. Fiber leaves you feeling full longer, helps rid the body of waste, and helps lower cholesterol.
6. Dark Green Vegetables: Dark green vegetables such as spinach, kale, and broccoli, should be consumed on a regular basis. Do not skimp on these beneficial foods. Dark green vegetables provide anti-cancer properties, tons of vitamins (especially C and E), and are high in potassium, magnesium, iron, and calcium.
7. Sweet Potatoes: These dark orange veggies are at the top of their class with vitamin A content. Sweet potatoes are also loaded with vitamin C, potassium, and calcium. Studies have shown diets that contain foods like sweet potatoes help reduce bone loss, and limit the effects of sodium on the body.
8. Salmon: High in omega-3 fatty acids, salmon helps protect the heart against heart disease. Salmon is also low in calories and saturated fat, and high in protein and iron.
9. Tomatoes: These contain all four naturally occurring carotenoids (organic pigments), and three powerful antioxidants (vitamin C, E, and beta-carotene). In addition to these properties, tomatoes contain Lycopene which has been shown to lower the risk of certain types of cancer, and help prevent heart disease.
10. Whole Grains: Whole grains are high in fiber, fat free, cholesterol free, and high in vitamins, minerals, antioxidants, and phytochemicals. Foods high in whole grains help lower cholesterol levels, and reduce blood pressure. Whole grains also help protect against strokes, heart disease, some types of cancer, and lower the risk of developing diabetes.
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