Healthy Foods

Healthy Foods

The Source

Healthy diets can be constructed from any food group. Here are the top healthy foods in each group that will give enough nutrition for your calories, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease.

In the fruit group there are apricots, raspberries, cantaloupe, cranberry, tomato and citrus fruits like lemons /oranges that are rich in antioxidants like beta-carotene, vitamin C, lycopene, or ellagic acid which help prevent cancer, and fiber which help control cholesterol. Aside from fiber, avocados contain oleic acid, an unsaturated fat; figs are a good source of potassium which helps lower blood pressure, and vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention.

In the vegetable kingdom sweet potatoes, loaded with carotenoids, vitamin C, potassium, and fiber, is one of the best vegetables you can eat. Others like onions, artichokes, broccoli, spinach, squash, and watercress contain antioxidant like flavonoids and carotenoids or other compound that help to keep cancer away. Ginger is rich in gingerols that may help reduce queasiness and other compounds that may help ward off migraines and arthritis pain. Garlic’s sulfur compounds can lower bad cholesterol, blood pressure and even reduce the risk of stomach and colon cancer.

In the grains and nuts group, quinoa, wheat germ, lentils, peanuts and pinto beans contain protein, minerals, vitamins, fiber, even unsaturated (good) fat and folate that can lower risk of heart-disease.

In the Seafood group, shell fishes, crab, salmon, mackerel and tuna contain, among others, vitamins B12 to support nerve and brain function, minerals and omega-3 fatty acids, which help reduce the risk of cardiac disease.

In the packed food group fat-free or low fat milk is an excellent source of calcium, vitamins, and protein with little artery-clogging fat and cholesterol. Likewise for plain, low-fat yoghurt and fortified soy milk. Whole-grain rye crackers are loaded with fiber and often fat-free. Microwaveable whole grain brown rice is rich in fiber, magnesium, vitamins E and B-6, copper, zinc, and phytochemicals.

The Nutritional Chameleons

Some considered health-harmed foods may also be nutritious for you. Here are some healthy facts about these foods.

Eggs may be cholesterol disaster, but they are packed with nutrition, has a mere 75 calories, yet contains 13 essential nutrients, high-quality protein, critical for brain development, vitamin E, iron and zinc plus small amounts of carotenes that support healthy vision.

White potatoes filled with carbohydrates, but one baked potato contains 25% of the recommended daily amount of vitamin C. Whole potato (including skin) is a good source of B6, copper, potassium and manganese. Their high-fiber content helps slow digestion and provides a sense of fullness long after a meal is over.

Pizza attributes depend on its toppings. With a whole-wheat crust, it provides a serving or two of whole grains loaded with antioxidants and phytonutrients that help fight disease. The tomato sauce is packed with beta carotene, lycopene and vitamin C. The mozzarella cheese gives you a healthy dose of calcium. The toppings can also be a great base for highly nutritious vegetables, including red peppers, mushrooms, onions, broccoli and spinach.

Beef is a source of bad fat, but one 3-ounce serving of lean beef contains 50% of the protein most people should get in a day and nearly 40%of the zinc and vitamin B12. It is a good source of selenium (which help reducing risk of some cancers), B6 and iron.

While some pre-sweetened cereals are overloaded with sugar, artificial colors and ingredients, other brands can provide 15 -100% of the Recommended Dietary Allowance of several vitamins and minerals, magnesium and calcium, still others can offer fiber and a serving of whole grains.

Many people mistakenly believe that canned goods contain fewer nutrients than fresh produce. Canned fruits and vegetables are picked and packed at their peak ripeness, cooked quickly and sealed so nutrients are not lost. With canned beans, the heating process may also make the fiber more soluble and useful to the body than dried beans.

Oysters shunned for their cholesterol content and some cases of food poisoning while they are indeed a lean source of protein and omega-3 fatty acids. Six oysters contain 600 milligrams of omega-3s -- one-third of a day recommendation. One serving has about 55 milligrams of cholesterol — one-fifth of what’s found in an egg and less than the amount in a chicken breast. They are an exceptional source of zinc, which is good for the immune system, sense of taste and smell. They’re also an abundant source of vitamin B12, copper, iron and selenium.

The Price

Healthy foods not necessarily have to be expensive. The following healthy foods can be obtained for not more than a dollar per serving. For snacks and salads we can use a large apple, one banana, or one large orange or a large pear for from 40 cents to a dollar. We can use half a cup of canned tomatoes in our Italian or Mexican dishes, stews or casseroles for about a quarter of a dollar. To our casseroles, stews or soup, we can add half a cup of baby carrots, canned beans, or 2 ounces of dry lentils or dry pearl barley for about 10 – 30 cents. While a 6 – 8 ounce of plain, low or non fat yoghurt which we can add in our smoothies, dips and dressing only cost about 60 cents.