Imagine a choice of healthy foods that were tasty, nourishing and good for your health – i.e. they helped you maintain a healthy body weight, improved your overall mood, and reduced your risk of developing diseases.
Broccoli is wealthy in fiber, calcium, potassium, folacin and phytonutrients. Phytonutrients are compounds that reduce the chance of developing heart disease, diabetes and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an inhibitor.
A single 100 gram serving of broccoli will give you with over 150 % of the suggested daily intake of vitamin C, that in large doses will potentially shorten the duration of the common cold.
Another ingredient, sulforphane, that exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory drug qualities. However, overcooking will destroy most of the advantages.
Blueberries are wealthy in fiber, antioxidants and phytonutrients. Phytonutrients are natural chemicals found in plants.
Unlike minerals and vitamins that also are found in plant foods, phytonutrients aren’t essential for keeping us alive. However, they will help prevent disease and keep the body working properly.
According to a study carried out at Harvard medical school, elderly people who eat lots of blueberries (and strawberries) are less probably to suffer from cognitive decline, compared to others of their age who don’t.
Scientists at Texas Woman’s University(TWU) found that blueberries help in curbing obesity. Plant polyphenols, that are abundant in blueberries, are shown to decrease the development of fat cells (adipogenesis), while inducing the breakdown of lipids and fat (lipolysis).
Regular blueberry consumption will reduce the chance of hypertension (high blood pressure) by 100%, due to the berry’s bioactive compounds, anthocyanins, scientists from East Anglia University, England, and Harvard University, USA reported in the American Journal of Nutrition.
Second on our list of top ten healthy foods is almonds. Almonds are wealthy in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A scientific review published in Nutrition Reviews3 found that almonds as a food could help maintain healthy cholesterol levels.
Almonds contains more fiber than any other tree nut. The fatty acid profile of almonds, that is concocted of 91-94% unsaturated fatty acids, might partly explain why it helps maintain healthy cholesterol levels.
4. Oily fish
Examples of oily fish include anchovies, herring, mackerel, trout, sardines and salmon. These kinds of fish have oil in their tissues and around the gut. Their lean fillets contain up to half-hour oil, specifically, omega-3 fatty acids. These oils are known to supply advantages for the heart, as well as the nervous system.
Oily fish are known to supply benefits for patients with inflammatory conditions, like inflammatory disease. Oily fish also contain vitamins A and D.
Scientists at UCLA’s Jonsson Comprehensive Cancer Center found that prostate cancer progression was considerably slowed when patients went on a low-fat diet with fish oil supplements.
Apples are a wonderful supply of antioxidants, that combat free radicals. Free radicals are damaging substances produced in the body that cause undesirable changes and are involved in the aging method and some diseases.
Some animal studies have found that an inhibitor found in apples (polyphenols) might extend lifespans. Researchers at The Florida State University said that apples are a “miracle fruit”.
In their study, the investigators found that older ladies UN agency beginning a regime of ingestion apples daily experienced a 23 % call in levels of bad cholesterol (LDL) and a 45 increase in good cholesterol (HDL) after just six months.
6. Wheat germ
Wheat germ is that the a part of wheat that germinates to grow into a plant – the embryo of the seed. Germ, along with bran, is often a by-product of the milling; once cereals are refined, the germ and bran are usually milled out.
Wheat germ is high in many important nutrients, like vitamin E, folacin (folate), thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essential fatty acids. wheat germ is additionally a good supply of fiber.
Many people skip avocados due to its high fat content; they believe that avoiding all fats results in better health and easier-to-control body weight – this is a myth. Approximately 75th of the calories in an avocado come from fat; mostly mono-saturated fat.
Avocados also are very wealthy in B vitamins, also as vitamin K and vitamin E and have a very high fiber content of 25th soluble and 75th insoluble fiber. Studies have shown that regular avocado consumption lowers blood cholesterol levels.
Avocado extracts are currently being studied in the laboratory to see whether or not they could be helpful for treating diabetes or high blood pressure.
Researchers from Ohio State University(OSU) found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the pre-cancerous cells.
Want to know more? read our article looking at the health benefits of avocados.
8. Leafy green vegetables
Studies have shown that a high intake of dark-leafy vegetables, like spinach or cabbage may significantly lower an individual’s risk of developing diabetes type two.
Researchers at the University of Leicester, England, said that the impact of dark green vegetables on human health should be investigated more, after they gathered information from six studies. They reported their findings in the BMJ.
Spinach, for instance, is very wealthy in antioxidants, especially when uncooked, steamed or very lightly boiled. it’s a good source of vitamins A, B6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper,folic acid, potassium, calcium, manganese, betaine, and iron.
Concluding our list of top ten healthy foods is oatmeal. Oatmeal is meal made of rolled or ground oats. in the UK and the Republic of Ireland, the term “porridge” or “porridge oats” are common terms for the breakfast cereal that’s usually cooked.
Interest in oatmeal has increased considerably over the last twenty years because of its health advantages. Studies have shown that if you eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they’re too high, will drop, because of the cereal’s soluble fiber content. once findings were published in the 1980s, an “oat bran craze” spread across the USA and Western Europe.
The oats craze dropped off in the 1990s. In 1997, the FDA (Food and Drug Administration) agreed that foods with high levels of rolled oats or oat bran might include information on their labels about their cardiovascular heart advantages if accompanied with a low-fat diet. This was followed by another deluge in oatmeal popularity.
Oats is wealthy in complex carbohydrates, also as water-soluble fiber, that slow digestion down and stabilize levels of blood-glucose. Oatmeal is very wealthy in B vitamins, omega-3 fatty acids, folate, and potassium. Coarse or steel-cut oats contain more fiber than instant varieties.
10. Sweet potatoes
Sweet potatoes are wealthy in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B6, also as carotene (the pink, yellow ones).
The Center for Science in the Public Interest, USA, compared the nutritionary value of sweet potatoes to other vegetables. The sweet potato ranked number one, when vitamins A and C, iron, calcium, and complex carbohydrates were considered.