The 29 Healthiest Foods on the Planet
The following is a "healthy food hot list"
consisting of the 29 food that will give you the biggest nutritional
bang for you caloric buck, as well as decrease your risk for deadly
illnesses like cancer, diabetes and heart disease. Along with
each description is a suggestion as to how to incorporate these
power-foods into your diet.
Fruits
01. Apricots
The Power: Beta-carotene, which helps prevent free-radical damage
and protect the eyes. The body also turns beta-carotene into vitamin
A, which may help ward off some cancers, especially of the skin.
One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on
them dried, or if you prefer fresh, buy when still firm; once
they soften, they lose nutrients.
02. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall
cholesterol and raise levels of HDL, plus a good dose of fiber.
One slice has 81 calories, 8 grams of fat and 3 grams of fiber.
Try a few slices instead of mayonnaise to dress up your next burger.
03. Raspberries
The Power: Ellagic
acid, which helps stall cancer-cell growth. These berries
are also packed with vitamin C and are high in fiber, which helps
prevent high cholesterol and heart disease. A cup has only 60
calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat
yogurt or oatmeal (another high fiber food) with fresh berries.
05. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the
recommended daily dose) and beta-carotene - both powerful antioxidants
that help protect cells from free-radical damage. Plus, half a
melon has 853mg of potassium - almost twice as much as a banana,
which helps lower blood pressure. Half a melon has 97 calories,
1 gram of fat and 2 grams of fiber. Cut into cubes and freeze,
then blend into an icy smoothie.
06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful
bacteria from growing. A cup has 144 calories, 0 grams of fat
and 0 fiber. Buy 100 percent juice concentrate and use it to spice
up your daily H20 without adding sugar.
07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as
an antioxidant. Research shows that tomatoes may cut the risk
of bladder, stomach and colon cancers in half if eaten daily.
A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh
slices with olive oil, because lycopene is best absorbed when
eaten with a little fat.
08. Raisins
The Power: These little gems are a great source of iron, which
helps the blood transport oxygen and which many women are short
on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle
raisins on your morning oatmeal or bran cereal - women, consider
this especially during your period.
09. Figs
The Power: A good source of potassium and fiber, figs also contain
vitamin B6, which is responsible for producing mood-boosting serotonin,
lowering cholesterol and preventing water retention. The Pill
depletes B6, so if you use this method of birth control, make
sure to get extra B6 in your diet. One fig has 37 to 48 calories,
0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around
56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh
figs are delicious simmered alongside a pork tenderloin and the
dried variety make a great portable gym snack.
10. Lemons/Limes
The Power: Limonene, furocoumarins and vitamin C, all of which
help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber.
Buy a few of each and squeeze over salads, fish, beans and vegetables
for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.
Vegetables
11. Onions
The Power: Quercetin is one of the most powerful flavonoids (natural
plant antioxidants). Studies show it helps protect against cancer.
A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop
onions for the maximum phytonutrient boost, or if you hate to
cry, roast them with a little olive oil and serve with rice or
other vegetables.
12. Artichokes
The Power: These odd-looking vegetables contain silymarin, an
antioxidant that helps prevent skin cancer, plus fiber to help
control cholesterol. One medium artichoke has 60 calories, 0 fat
and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes.
Squeeze lemon juice on top, then pluck the leaves off with your
fingers and use your teeth to scrape off the rich-tasting skin.
When you get to the heart, you have found the best part!
13. Ginger
The Power: Gingerols may help reduce queasiness; other compounds
may help ward off migraines and arthritis pain by blocking inflammation-causing
prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie,
0 fat and 0 fiber. Peel the tough brown skin and slice or grate
into a stir-fry.
14. Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect
against breast cancer. Broccoli also has lots of vitamin C and
beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3
grams of fiber. Don't overcook broccoli - instead, microwave or
steam lightly to preserve phytonutrients. Squeeze fresh lemon
on top for a zesty and taste, added nutrients and some vitamin
C.
15. Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off
macular degeneration, a major cause of blindness in older people.
Plus, studies show this green fountain of youth may help reverse
some signs of aging. One cup has 7 calories, 0 fat and 1 gram
of fiber. Add raw leaves to a salad or saut? with a little olive
oil and garlic.
16. Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help prevent
breast tumors, plus indoles and isothiocyanates, which lower levels
of estrogen, make this vegetable a double-barreled weapon against
breast cancer. A cup will also give you 158mg of calcium (16 percent
of your daily recommended requirement) to help beat osteoporosis.
A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find
it in your grocer's produce section or an Asian market. Slice
the greens and juicy white stalks, then saute like spinach or
toss into a stir-fry just before serving.
17. Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and beta-carotene,
which may help protect against endometrial cancer. One cup (cooked)
has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in
half, scoop out the seeds and bake or microwave until soft, then
dust with cinnamon.
18. Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with beta-carotene
and vitamins C and E, may help keep cancer cells at bay. One cup
has around 4 calories, 0 fat and 1 gram of fiber. Do not cook
these leafy greens; instead, use them to garnish a sandwich or
add a pungent, peppery taste to salad.
19. Garlic
The Power: The sulfur compounds that give garlic its pungent flavor
can also lower LDL ("bad") cholesterol, lower blood
pressure and even reduce your risk of stomach and colon cancer.
A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for
15 to 20 minutes, until soft and sweet and spread on bread instead
of butter.
Grains, Beans and Nuts
20. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein,
more than any other grain, plus iron, riboflavin and magnesium.
A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber.
Add to soup for a protein boost. Rinse first, or it will taste
bitter.
21. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily
magnesium, which helps prevent muscle cramps; it is also a good
source of vitamin E. One tablespoon has 27 calories, 1 gram of
fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.
22. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast
cancers, plus fiber for heart health and an impressive 9 grams
of protein per half cup. A half-cup (cooked) has 115 calories,
0 fat and 8 grams of fiber. Isoflavones hold up through processing,
so buy lentils canned, dried or already in soup. Take them to
work, and you will have a protein packed lunch.
23. Peanuts
The Power: Studies show that peanuts or other nuts (which contain
mostly unsaturated "good" fat) can lower your heart-disease
risk by over 20 percent. One ounce has 166 calories, 14 grams
of fat and 2 grams of fiber. Keep a packet in your briefcase,
gym bag or purse for a protein-packed post-workout nosh or an
afternoon pick me up that will satisfy you until supper, or chop
a few into a stir-fry for a Thai accent. See also: The Nut Case
24. Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement
of folate, which helps protect against heart disease and reduces
the risk of birth defects. A half-cup (canned) has 103 calories,
1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss
into a pot of vegetarian chili.
25. Active-culture yogurt
The Power: Bacteria in active-culture yogurt helps prevent yeast
infections; calcium strengthens bones. A cup has 155 calories,
4 grams of fat, 0 grams of fiber. Get the plain kind and mix in
your own fruit to keep calories and sugar down. If you are lactose
intolerant, never fear -- yogurt should not bother your tummy.
26. Skim Milk
The Power: Riboflavin (a.k.a. vitamin B2) is important for good
vision and along with vitamin A might help improve eczema and
allergies. Plus, you get calcium and vitamin D, too. One cup has
86 calories, 0 fat and 0 fiber. If you are used to high fat milk,
don't go cold turkey; instead, mix the two together at first.
Trust this fact: In a week or two you won't miss it!
Seafood
27. Shellfish (Clams, Mussels)
The Power: Vitamin B12 to support nerve and brain function, plus
iron and hard-to-get minerals like magnesium and potassium. Three
ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber.
Try a bowl of tomato-based (and low fat) Manhattan clam chowder.
28. Salmon
The Power: Cold-water fish like salmon, mackerel and tuna are
the best sources of omega-3 fatty acids, which help reduce the
risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories,
4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade
and grill or broil until fish flakes easily with a fork.
29. Crab
The Power: A great source of vitamin B12 and immunity-boosting
zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber.
The "crab" in sushi is usually made from fish; buy it
canned instead and make your own crab cakes. See also: Fish and
Seafood Recipes
12 Health Benefits of This Most Hated Vegetable…
09/11/2015 by Robert Redfern
Broccoli has to be one of the most detested vegetables
and it’s often missed out on many children’s plates. While adults
have simply learned an acquired taste towards it, often adding
spices or cheesy sauces to disguise its rather plain taste. For
many, cooking or steaming can improve the taste of broccoli. This
may mean cooking it until soft, while others prefer it crispy
and raw. Getting more broccoli into your diet is a good idea if
you want to stay healthy as it’s full of health benefits. Listed
below are some of the best reasons to eat broccoli…
1. Supports the Immune System Broccoli is high
in Vitamin C and this is vital to supporting a healthy immune
system. There are many antioxidants within broccoli such as lutein,
beta-carotene and zeaxanthin along with other powerful antioxidants
that can fight free radical damage within the body, meaning it
works on a cellular level.
2. Is a Natural Detoxifier Broccoli is full of
three special phytonutrients: phytglucoasturtiian, glucoraphanin
and glucobrassicin and these can support the body’s natural detoxification
process, along with the neutralization and elimination of contaminants
and toxins. Broccoli is also full of isothiocyanates that can
control the detox process, even on a genetic level.
3. Lowers Blood Pressure and Improves Kidney
Function Broccoli is full of sulphoraphane that can lower blood
pressure while improving the functioning of the kidneys. A study
involving rats with poor kidney function and hypertension found
that when the animals were given a sulphoraphane extract there
was a significant improvement in their kidney functioning and
lowering of the blood pressure.
4. High in Folate Folate has been shown in studies
to offer protection from various kinds of cancer including breast
cancer, colon cancer, stomach cancer and pancreatic cancer. Broccoli
contains approximately 52mcg of folic acid per half cup.
5. Alkalizes the Body As broccoli is a green
vegetable with an alkaline pH, it can prevent the body from becoming
an acidic environment. When the body’s natural pH is unbalanced
it can result in various health issues including a depletion of
vital minerals and even high blood pressure. Several studies have
also indicated that cancer cells cannot survive within an alkaline
environment.
6. Reduces Cholesterol Levels Broccoli is rich
in soluble fiber and this can naturally help to sweep up cholesterol
from within the blood. Fruits and vegetables are filled with many
essential elements. Eating broccoli on a regular basis can help
with this process.
7. Helps with Weight Management As a rich source
of fiber, broccoli can help to keep you feeling fuller for longer
but won’t make you fill out! Broccoli takes up room within the
stomach but it makes you feel full rather than weigh you down
with heavy carbs and calories. Water, protein and fiber are all
nutrients to watch for if you want to lose weight and broccoli
contains all three!
8. Natural Anti-inflammatory As a plant-based
source of Omega-3 fatty acids, broccoli is a natural anti-inflammatory
meaning that the more you eat, the more likely you are to reduce
your risk of chronic health conditions developing including inflammation,
arthritis and Alzheimer’s.
9. High in Fiber Broccoli is a high fiber food
and the soluble fiber it contains can help us to maintain proper
blood sugar balance and aid in digestion. It’s best to avoid overcooking
broccoli, instead lightly steaming it or eating it raw is recommended
for best health benefits.
10. Heart Healthy As a green leafy vegetable,
broccoli is excellent for lowering both blood pressure and cholesterol
levels. It contains kaempferol, a flavonoid found in many edible
plants…this has been shown within numerous studies to help with
preventing cardiovascular disease.
11. Fights Damage Caused by Diabetes Diabetes
can be difficult on the body and sulforaphane found within the
broccoli vegetable can help to counteract this damage, especially
within the heart and blood vessels. This encourages the body to
produce more enzymes that can protect the blood vessels from being
damaged.
12. Reduces Allergic Reactions Broccoli is a
rich source of kaempferol and this natural anti-inflammatory has
been shown to lessen the impact of allergens. As it contains omega-3
fatty acids, this anti-inflammatory can lessen any allergic reactions
like watery eyes, runny noses or sneezing.
