[www.keralites.net] Top 25 Healthy Foods

 

1. Eggs Egg yolks have plenty of essential but difficult-to-get nutrients, like choline, which has been shown to lessen rates of breast cancer and antioxidants that may help thwart cataracts and macular degeneration. Although whole eggs have been linked to heart disease in the past, there is firm evidence that for the majority of people eggs are extremely healthy and not harmful. However, individuals with a history of heart disease should limit their consumption of egg yolks to two a week. The majority of us can have one whole egg daily without raising your risk of heart attack or stroke.

2. Greek Yogurt Yogurt is an excellent way to add calcium to your diet. It's also packed with healthy bacteria that boosts your immune system. But next time you reach the dairy aisle, pick up Greek yogurt instead of traditional yogurt. Greek yogurt has twice the protein (and a quarter of women over 40 don't get enough in their diets).

3. Fat-Free Milk Milk is full of calcium and vitamin D. Research shows that calcium strengthens bones and helps fight fat while vitamin D not only allows your body to absorb calcium, it's also helps to reduce the risk of heart disease, defend against particular types of cancer, reduce back pain, and even aid in warding off depression. However, most people don't get nearly enough of the calcium and vitamin D that experts recommend, so up your intake by substituting milk instead of water to make your morning oatmeal or late night hot cocoa and have a glass with breakfast or lunch.

4. Salmon Salmon is a wonderful source of vitamin D and one of the top sources of omega-3s. Omega-3s are essential fatty acids have a broad scope of notable health benefits including warding off heart disease, producing younger-looking skin, helping in weight loss, improving your mood, and reducing the effects of arthritis. Plus, there's the added benefit that omega-3s slow the rate of digestion, allowing you to feel fuller longer, so you eat less throughout the day and count down on calories.

5. Lean Beef The iron in lean beef is one of the best-absorbed supply of iron there is. Anemia may be caused by having too little iron in your diet and researchers claim that including as small a portion as 1 ounce of beef per day can greatly aid the body's ability to absorb iron from other sources. Beef also harbors a bounty of zinc (which helps to retain memory) and B vitamins, which aid the body in transforming food into energy. If your budget allows, splurge on grass-fed beef which has twice the concentration of vitamin E, an antioxidant known to help brain function, than its grain-fed counterpart. Its also touts a healthy dose of omega-3 fatty acids.

6. Beans Some would argue that beans are the perfect food. You can gain as much as 17g of fiber from one cooked cupful. Plus, they're rich in protein and dozens of essential nutrients, including calcium, potassium, and magnesium (which many women fail to eat enough of). Beans have also been connected to reducing the risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. The most recent dietary guidelines suggest eating at least 3 cups of beans a week, so keep a variety on hand: black, white, kidney, fat-free refried, etc. Toss them in salads, make a veggie chili, or puree them for a tasty bean dip snack.

7. Nuts The USDA reports that eating 1 ounces of tree nuts each day can lessen your risk of heart disease and diabetes. Walnuts will help you get a dose of omega-3s. Hazelnuts are full of arginine, an amino acid that may reduce blood pressure. An ounce of almonds has polyphenols, a nutrient that helps support a healthy heart, and may help lower LDL cholesterol in addition. However, since nuts are high in calories, they must be eaten in moderation. Keeping chopped or slivered nuts on hand to mix into cereal, salads, or yogurt or snacking on an ounce of nuts most days of the week should help you reap the benefits of this wonder food.

8. Edamame and Tofu Replacing fatty meats and cheeses with lower fat foods such as tofu, soy milk, and edamame help combat heart disease. Soy also contains an excellent amount of fiber, some vital vitamins, and heart-healthy polyunsaturated fats. Soy's isoflavones may aid in prevention of breast cancer. However, choose whole soy foods over processed foods, like patties or chips, made with soy powder and avoid taking soy supplements, which contain excessive and possibly unsafe quantities of isoflavones.

9. Oatmeal Fiber-rich oats have long been associated with reducing the risk of heath disease, but now according to new studies, they can also lessen your probability of type 2 diabetes. To get the most out of your oats, eat 1/2 cup every daypreferably without added sweetener. For an adaptable breakfast, try topping your oatmeal with various combinations of fruit, yogurt, and nuts. In addition, you can use oats to cover fish or chicken or add texture to a variety of dishes.

10. Flaxseed Flaxseed is the most powerful plant source of omega-3 fats and research states that adding flaxseed to your diet can diminish the development of heart disease by 46%. Flaxseed assists in keeping red blood cells from grouping together and developing clots that can block arteries. It may also lessen the odds of breast cancer. Add a tablespoon or two of flaxseed each day to your cereal, salad, or yogurt. Buy the preground variety, and store it in your refrigerator.

11. Olive Oil Olive oil is loaded with heart-healthy monounsaturated fats that help to raise "good" HDL cholesterol and reduce "bad" LDL cholesterol. It's also full of antioxidants, which may help lessen the possibility of cancer and other chronic diseases, like Alzheimer's. Scout out extra virgin oils for the biggest kick of antioxidants and flavor. Olive oil works well as a substitute for butter or margarine, can be added to vegetables before roasting or as added flare in dressings and marinades, and is excellent for stir fry and sauteing.

12. Avocado These super fruits are a great source of monounsaturated fats and a variety of other important nutrients. Adding avocado to salads and salsa was found to aid in an increase in the absorption of specific carotenoids associated with reducing the risk of heart disease and a major cause of blindness, macular degeneration. Avocados contain many heart-protective combinations, such as soluble fiber, vitamin E, folate, and potassium, but are a little on the calorie heavy side. To prevent weight gain, substitute avocado in place of a different high-fat food or condiment, like cheese or mayo.

13. Broccoli Studies suggest that incorporating more broccoli in your diet reduces the likelihood of a variety of life-threatening diseases including cancer and heart disease. The risk of dying from any illness is lowered by 26% when individuals include just four servings of veggies like broccoli, cabbage, and cauliflower in their diet each week. To maximize the disease-fighting benefits of broccoli, steam your veggies instead of roasting or boiling.

14. Spinach This super veggie contains plenty of lutein, the pigment found in egg yolks that creates their sunshine-yellow color. Lutein has been found to help protect against macular degeneration, a primary cause of blindness in older populations, and helps maintain healthy arteries by keeping the walls free of cholesterol, possibly preventing heart attacks. Spinach is also an excellent source of iron, which keeps your energy up by helping to supply your cells with oxygen, and folate, a birth defect preventing B vitamin. While eating raw spinach is good, cooking it releases more iron.

15. Tomatoes Tomatoes provide the most widespread source of the heart disease and breast cancer fighting antioxidant lycopene. Unfortunately, more people typically consume them in the form of sugar-laden, highly processed spaghetti sauce and ketchup or as a thin sliver in a sandwich. Try this simple, but tasty side dish idea to help up your tomato intake. Cut plum tomatoes into quarters and dizzle with olive oil. Toss the oil coated tomatoes with garlic powder, salt, and pepper, then roast in the oven for 20 minutes at 400 degrees.

16. Sweet Potatoes Sweet potatoes along with carrots, squash, kale, and cantaloupe are packed with beta carotene. Beta carotene is an important part of the human diet since the body transforms it into vitamin A, a vital nutrient that protects and preserves eyes, skin, and the inner layer of our respiratory, urinary, and intestinal systems. A half-cup serving of sweet potatoes provides 80% of the recommended daily value of vitamin A, but only adds 130 calories to your intake for the day.

17. Garlic Already one of the most popular flavor enhancers, garlic is also packed with healthy nutrients. The popular vegetable contains upwards of 70 active phytochemicals, including allicin that has been shown to reduce high blood pressure in addition to warding off infection and bacteria. Consuming large quantities of garlic has also been connected to decreased rates of ovarian, colorectal, and other cancers. For the most benefit: Crush the garlic cloves, and wait up to 30 minutes before heating them, which activates and preserves the heart-healthy compounds.

18. Red Peppers Despite the common belief that citrus is the best source of vitamin C, red peppers are in fact the best source of this important vitamin known for its skin and immunity benefits. Research shows that getting enough vitamin C helps reduce the appearance of wrinkling and dryness, giving the skin a more youthful complexion and aids in recovering faster from colds and the flu.

19. Figs Although most people don't realize it, figs are rich in potassium, which is helpful in lowering blood pressure. One serving of fig (six fresh figs) contain 891 mg of potassium, almost 20% of your daily recommended value and approximately two times what you'd get from one large banana. Plus, figs are one of the most calcium rich fruits available, with practically as much calcium per serving as a 1/2 cup of fat-free milk.

20. Blueberries Blueberries are stuffed full of antioxidants with all of their age-defying qualities. Research proves that a dietary regimen thats plentiful in blueberries can help prevent memory loss, thwart urinary tract infections, and alleviate eyestrain. For maximum health benefits, try to include up to half a cup of blueberries to your daily diet. That small adjustment will provide almost double the amount of antioxidants most Americans get daily.

21. Asian Pears With an astounding 10 g of fiber, one large Asian pear has approximately 40% of your recommended daily fiber intake. Increasing your fiber intake can help lower total and LDL cholesterol levels. Plus, people that consume high amount of fiber tend to weigh less and have lower body mass indexes.

22. Lychee The Journal of Nutrition discovered that lychee fruit has the second-highest level of polyphenols, which promoted heath health, of all fruits tested. Lychees have almost 15% more polyphenols than grapes (which are often considered the leading source of polyphenols). The nutrients are also associated with the ability to prevent degenerative diseases such as cancer.

23. Apples Apples are one of the healthiest fruits available. They have been noted as one of the three most effective foods at lessening the risk of death from heart disease amid postmenopausal women. Other major studies have found apples tend to reduce the risk of lung cancer and type 2 diabetes along with aiding in weight loss. Baking your apples into pie greatly reduces their nutritional value, so skip adding butter and sugar and opt for adding slices of raw apple to salads or having one as an afternoon snack topped off with a tablespoon of peanut butter.

24. Guava This tropical fruit, typically found in South America, is a stellar source of vitamin C. With 250% of your recommended daily allowance of vitamin C per serving, one serving of guava certainly meets your needs. Plus, it's packed with lycopene, an antioxidant that may help fight breast cancer and lower your risk of heart disease. And research shows that guava can even help your body defend against foodborne pathogens such as Listeria and staph.

25. Dark Chocolate Yes, you read that right dark chocolate is good for you. This tasty treat is filled with flavonoid antioxidants, which deter blood platelets from attaching to each other and may even help clear your arteries. It also helps to keep you feeling full, which aids in weight loss. Consider stocking your pantry with a chocolate with 70% or more cocoa, but be sure to eat it in moderation. Adding two tablespoons of dark chocolate chips to fresh berries as an afternoon snack or post-dinner dessert should let you reap the antioxidants' benefits without tacking excessive calories onto your daily intake.

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