What are some of the healthiest foods to include in your diet? This article provides a variety of nutrient-dense foods you should consider incorporating into your life to improve health, reduce the risk of chronic conditions and enhance overall wellbeing.
Vegetables
All vegetables are loaded with vitamins and minerals, have plenty of fiber, are naturally low in fat and calories, may reduce the risk of multiple chronic conditions, such as cardiovascular disease, certain cancers, and type 2 diabetes, and maintain a healthy blood pressure. Important vitamins and minerals found in vegetables include potassium, fiber, vitamins A, C, and E. Vitamin A keeps eyes and skin healthy and helps to protect against infections; vitamin C helps heal cuts and wounds and keeps teeth and gums healthy; and vitamin E helps protect vitamin A and essential fatty acids from cell oxidation. Here are the top vegetables to chow down on.
• Dark Leafy Greens, which include kale, spinach, collards, arugula, and Swiss chard. These top shelf vegetables contain vitamin K, calcium, magnesium, B vitamins (folate), and an antioxidant called Lutein that protects your vision. People who eat spinach are less likely to develop cataracts and macular degeneration.
• Cruciferous veggies, such as broccoli, cabbage, cauliflower, brussels sprouts, and Bok choy. Cruciferous veggies help prevent cancer and ward off heart disease. They contain a compound called indole-3-carbinol, a potent antioxidant that breaks down estrogen in the body, that reduces the risk of breast cancer and other estrogen-sensitive cancers, like cancer of the ovaries and cervix. They also contain other protective constituents like beta-carotene, which can help prevent cancer and heart disease.
• Carrots. Most notable for beta-carotene, carrots provide protection against lung, bladder, breast, esophageal and stomach cancers, and promotes eye health. Carrots have vitamin K and C, and potassium. Carrots protect against heart disease, and the progression of arthritis. An important note is cooked carrots have considerably higher levels of antioxidants than uncooked. The heat breaks down the active compounds and makes them more available. Eat the raw and cooked, however, as both are healthy.
• Root veggies, including squash, yams, and turnips. They are good source of beta-carotene, vitamin C, potassium and folate. Root veggies may reduce the risk of lung, larynx and esophagus cancer by lowering free radicals in the body. They also keep blood pressure low.
• Garlic has antioxidants, which lowers cholesterol levels, reduces blood pressure, fights free radicals and keeps blood from clotting. Studies suggest that eating garlic regularly can help prevent cancer and helps treat asthma and yeast infections.
• Asparagus has folate, potassium, calcium, vitamin A, C, and K, and an antioxidant quercetin (the heart healthy nutrient also found in red grapes).
• Mushrooms have antioxidants, B vitamins, niacin and riboflavin, an important part of red blood cells and improves digestion.
• Beets contain folate (B), potassium, iron and vitamin C. They help lower blood pressure and enhance exercise capacity.
• Bell peppers are loaded with vitamin C and Potassium.
Fruit
Fruit, like vegetables, are chockful of fiber, vitamins, minerals and antioxidants. Yes, they have more sugar in them, so when you eat fruit, pair them with a protein and/or fat, such as are cheese, Greek yogurt, eggs, or a protein bar, especially if you have blood sugar issues.
• Berries. Berries top the chart in nutrients. Included in the berry category are blueberries, raspberries and blackberries, all rich in antioxidants that can help prevent cancer and heart disease. Strawberries, raspberries and blackberries contain ellagic acid, a plant compound that combats carcinogens. Blueberries appear to delay the onset of age-related loss of cognitive function.
• Cherries have vitamin C and may reduce risk of arthritis, cardiovascular disease, diabetes and some cancers.
• Tomatoes ward off certain kinds of cancer, prevent macular degeneration and cataracts, and help us maintain mental function as we age. Tomatoes contain lycopene, an antioxidant twice as powerful as beta-carotene, as well as glutathione, another antioxidant, which helps boost immune function. Men who eat more tomatoes or tomato sauce have significantly lower rates of prostate cancer. Similar to carrots, cooked tomatoes are preferable, since heat allows more desirable antioxidants in tomatoes to be made available to the body.
• Red Grapes (or any dark colored grapes) contain resveratrol and quercetin, the antioxidants responsible for boosting heart health, reducing platelet aggregation and helping blood vessels remain open and flexible. Resveratrol can also protect against cancer and reduce the risk of inflammatory diseases, gastric ulcers, stroke and even osteoporosis.
• Apples strengthen and improve gut microbes via their fiber content. This ensures a stronger intestinal lining so fewer inflammatory compounds can cross into the body.
• Bananas contain vitamins B and C, in addition to magnesium, a heart healthy nutrient.
• Oranges, citrus and mangos have vitamins B and C, as well as potassium and folate. Mangos contain vitamin A, E and K.
• Avocado, which has gained a lot of popularity in recent years, has heart healthy (monounsaturated) fats, potassium, vitamins B, E, and K, and the antioxidant lutein.
• Pineapple is loaded with vitamin C and magnesium.
