healthy foods

The Top Ten Healthiest Foods

This article delivers information about the healthiest foods that you should start serving your family. This set of food items are not only delicious, but are also nutritious and bring about many benefits to your health, including mood elevation, keeping a healthy weight, and reduced risk of developing serious diseases and illnesses.

  1. Apples
    Apples are a rich source of antioxidants- organic compounds that get rid of free radicals. Free radicals are essentially substances that are produced by the body as a result of aging. They cause undesirable changes and are involved in the development of certain disease such as cancer.

Antioxidants found in apples called polyphenols have been found to ensue longevity in humans. In a recent study, regular intake of apples result in a 23% drop in levels of bad cholesterols and a 4% increase in good cholesterols after six months of daily consumption.

2) Almonds
Almonds are saturated with nutrients including magnesium, Vitamin E, Iron, calcium, dietary fibers, and riboflavin. Based on Nutrition Reviews, almonds help in keeping cholesterol levels in check.

Almonds also contain more dietary fiber than any other edible tree nut. In addition, the fatty acid profile of almonds is short of amazing as it is made up of 94% unsaturated fatty acid.

3) Broccoli
Broccoli is high in fiber, calcium, folate, potassium, and phytonutrients. Phytonutrients are organic compounds that reduce the risk of heart disease, adult-onset diabetes, and certain types of cancer. Broccoli boasts high levels of Vitamin C, Beta-carotene, and antioxidants.

A single serving of broccoli can supply the body with over 150% percent of Vitamin C recommended dietary intake. In large doses, Vitamin C in broccoli can help in shortening the duration and virulence of the common col.

Another ingredient found in broccoli is sulforphane. This compound features anti-cancer and anti-inflammatory qualities. Never overcook your broccoli to ensure you are absorbing all of its beneficial nutrients.

4) Blueberries
Blueberries are saturated with healthy dietary fibers, antioxidants, and phytonutrients. Phytonutrients are organic compounds found in plants. Unlike vitamins and minerals that are found in plant-based food items, phytonutrients are deemed essential for keeping us healthy and alive. They help in preventing certain diseases and body processes work optimally.

Based on a study conducted by Harvard Medical School, elderly people who eat lots of blueberries are less likely to suffer from cognitive decline such as in the case of Alzheimer’s and Parkinson’s Diseases.

Polyphenols found in blueberries are also known curb obesity as they reduce the development of fat cells that result in unhealthy weight gain.

Regular consumption of blueberries reduces the risk of high blood pressure by as much a s10%.

5) Fatty Fishes

Examples of fatty or oily fishes are trout, tuna, salmon, mackerel, herring, anchovies, and sardines to name a few.

Oily fishes contain high amounts of healthy fat in and around their guts. The lean fillet also contains up to 30% oil, specifically Omega-3 fatty acids that are known to deliver healthy benefits such as optimum heart health and boost immune system function.

Oily fish are also known to deliver benefits for patients suffering from inflammatory conditions such as arthritis and gout.

6) Leafy Greens
Dark leafy green veggies such as cabbage and spinach can lower the risk of developing adult-onset diabetes mellitus.

Researchers at the University of Leicester in England reveal the positive health impacts of dark leafy green veggies intake on wellness.

Spinach for instance is high in antioxidants, especially when they are prepared uncooked, steamed, or very lightly boiled. It is an excellent source of Vitamins A, B6, C, E and K as well as niacin, zinc, selenium, copper, phosphorus, folic acid, potassium, calcium, iron, and manganese.

7) Sweet Potatoes
Sweet potatoes are rich sources of dietary fiber as well as complex carbohydrates, beta-carotene, Vitamin B6, Vitamin C, and carotene.

The nutritional value of sweet potatoes is remarkable in that it is ranked number one in terms if concentration of crucial nutrients such as calcium, protein, Vitamin A, Vitamin C, and complex carbohydrates.

8) Wheat Germ
Wheat germ is an important part of the wheat plant. It germinates to develop into a plant- the embryo of the seed. The germ, along with the bran is the by-product of the milling process- wherein cereals are refined, the germ and the bran are often milled out separately.

Wheat germ is high in various crucial nutrients such as Vitamin E, folate, thiamine, zinc, phosphorus, magnesium, fatty alcohols, and essential amino acids. Wheat germ is also an excellent source of dietary fibers.

9) Avocados
A lot of people avoid the consumption of avocados due to its high fat content. They believe that avoiding all types of fats is better to promote wellness and health. In addition, most people believe that avoiding all types of fat makes it easier for them to control their body weight. These are all misconceptions. In fact, approximately 7% of the calories found in avocados are fats; mostly health monounsaturated fat.

Avocados are also rich in B vitamins as well as Vitamin E and Vitamin K. The high fiber content consists of 25% soluble fiber and 75% insoluble fibers.

Regular consumption of avocados results in lowered blood cholesterol levels.

Additional research reveals that nutrients found in avocados can potentially stop the development and proliferation of oral cancer cells and can even stop the production of pre-cancerous cells.

10) Oatmeal
Oatmeal is essentially categorized under rolled or ground oats. They are commonly a breakfast staple not only in the United Kingdom but all across the globe too. The interest in the consumption of oatmeal has been steadily rising through the years as a result of its known health benefits.

Studies have shown that eating a bowl of oatmeal everyday can reduce blood cholesterol levels due to their high fiber content. Oatmeal also delivers heart health benefits as it contains B vitamins, omega-3 fatty acids, folate, and potassium.

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