Top Foods
Apples - are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources
of the vitamin C and an antioxidant that
protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and
aids in the absorption of iron and folate.
Almonds - are tear-shaped nuts that are packed with nutrients and fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have more
calcium than any other nut and 70 milligrams (mg) in 23 almonds. And one serving of almonds provides half of your body's Recommended Dietary Allowance
(RDA) of vitamin E.
Like all nuts, almonds provide one of the best plant sources of protein. And they're good for your heart. Most of the fat in almonds is monounsaturated
fat and a healthier type of fat that may help lower blood cholesterol levels.
Blueberries - are a rich source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent
urinary tract infections. Blueberries may also improve short-term memory and promote healthy aging.
Blueberries are also a low-calorie source of fiber and vitamin C and 1 cup of fresh blueberries has 83 calories, 3.5 grams of fiber and 14 mg of vitamin C.
Broccoli - is a good source of calcium, potassium, folate and fiber, broccoli contains phytonutrients, a group of compounds that may help
prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C antioxidants that
protect your body's cells from damage.
Red beans - both small red beans and dark red kidney beans are good sources of iron, magnesium, phosphorus, potassium, copper and
thiamin. They're also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients
that may help prevent chronic diseases such as cardiovascular disease and cancer.
Salmon - is an excellent source of omega-3 fatty acids which is a type of fat that makes your blood less likely to form clots that may cause
heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the
growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke.
In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.
Spinach - is high in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant
compounds in spinach may boost your immune system and may help keep your hair and skin healthy.
Sweet potatoes - have a deep orange-yellow color that tells you that they're high in the antioxidant beta carotene. Food sources of
beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers.
Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they're fat-free and relatively
low in calories — one small sweet potato has just 54 calories.
Vegetable juice - has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables
in your diet. Tomato juice and vegetable juices, which include tomatoes, are good sources of lycopene, an antioxidant which may reduce the risk of
heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select
the low-sodium varieties.
Wheat germ - is found at the center of a grain of wheat and it is the part of the seed that's responsible for the development and growth of
the new plant sprout. Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin,
riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fiber and some fat.
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