Healthy Foods

The following is a list of some the healthiest foods around.  This will help you plan your meals so that you include as many of these as you can. The items on this list is by no means the only very healthy foods – more will be listed in upcoming articles.

You will notice various vitamins and minerals  mentioned. Their benefits are:

Beta-carotene: a fat-soluble antioxidant which helps with the following -

• Protect your cells from the damaging effects of free radicals
• Provide a source of vitamin A
• Help your reproductive system function properly
• Enhance the functioning of your immune system

Calcium: Reduces risk of osteoporosis. It is one of the most important minerals for the growth, maintenance, and reproduction of the human body. Calcium helps form and maintain healthy teeth and bones.

Fiber: Probably best known for providing prevention or relief from constipation. It also contributes to lowering your risk of diabetes and heart disease.

Folate: A water-soluble vitamin, folate helps the body form red blood cells and aids in the formation of genetic material within every body cell. Recommended for pregnancy.

Omega -3 Fatty Acids: They lower a blood fat called tryglicerides  and therefore lower the risk of heart disease.

Potassium:Helps with the following -

• maintaining normal water balance in your body
• as a component for balancing the pH of your body
• for normal muscle growth
• for healthy nervous system and brain function

Vitamin A: a fat-soluble antioxidant that helps with -

• vision
• bone growth
• reproduction
• cell division and differentiation
• regulate the immune system, which helps prevent or fight off infections by making white blood cells that destroy harmful bacteria and viruses
• may help lymphocytes (a type of white blood cell) fight infections more effectively

Vitamin B2: Is required in the body to -

• break down food components
• maintain tissue
• absorb other nutrients

Vitamin B12: Is required in the body for -

• proper red blood cell formation
• neurological function
• DNA synthesis

Vitamin C: Is a water soluble anti-oxidant (it bonds with free radicals in the body that may damage cells and contribute to cardiovascular disease, cancer, and premature aging)  that is essential for the production of bones and connective tissue. helps with the absorption of iron and aids in healing wounds and burns.

Vitamin D: is a fat-soluble vitamin that helps maintain normal blood levels of calcium and phosphorus 4. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. It promotes bone mineralization together with a number of other vitamins, minerals, and hormones. Without vitamin D, bones can become thin, brittle, soft, or misshapen.

Zinc: Is needed for the body’s immune system to work properly. It plays a role in cell division, cell growth, wound healing, and the break down of carbohydrates . Zinc is also needed for the senses of smell and taste.

You can see that foods containing significant amounts of the above are going to improve your health. Here are some of those foods -

Fruits:

Apricots

Apricots contain Beta-carotene which helps to prevent radical damage and also helps to protect the eyes.  A single apricot contains 17 calories,
0 fat, and one gram of fiber.  You can eat them dried or soft.

Mango

A medium sized mango packs 57 MG of vitamin C, which is nearly your entire daily dose.  This antioxidant will help prevent arthritis and also boost your immune system.

Cantaloupe

One cup of cantaloupe contains more than the recommended daily dose of Vitamin C.  Half a melon contains 853 MG of potassium, which is nearly twice as much as a banana, which helps to lower blood pressure.  Half a melon contains 97 calories, 1 gram of fat, and 2 grams of fiber.

Tomato

A tomato can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily. A tomato contains 26 calories, 0 fat, and only 1 gram of fiber.

Vegetables:

Onions

An onion can help to protect against cancer.  A cup of onions offers 61 calories, 0 fat, and 3 grams of fiber.

Broccoli

Broccoli can help protect against breast cancer, and it also contains a lot of vitamin C and beta-carotene.  One cup of chopped broccoli contains
25 calories, 0 fat, and 3 grams of fiber.

Spinach

Spinach is a source of carotenoids, as carrots are, that can help fend off macular degeneration, which is a major cause of blindness in older people.  It is also helpful in strengthening bones, although not quite as much as calcium. One cup contains 7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts:

Peanuts

Peanuts and other nuts can lower your risk of heart disease by 20 percent.  One ounce contains 166 calories, 14 grams of fat, and over 2 grams of fiber.

Pinto beans

A half cut of pinto beans offers more than 25 percent of your daily folate requirement, which protects you against heart disease.  Half a cup contains 103 calories, 1 gram of fat, and 6 grams of fiber.

Skim milk

Skim milk offers vitamin B2, which is important for good vision and along with Vitamin A could improve allergies.  You also get calcium and vitamin D as well.  One cup contains 86 calories, o fat, and 0 fiber.

Seafood:

Salmon

All cold water fish such as salmon, mackerel, and tuna are excellent sources of omega 3 fatty acids, which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.

Crab

Crab is a great source of vitamin B12 and immunity boosting zinc.  A 3 ounce serving of crab offers 84 calories, 1 gram of fat, and 0 fiber.