If you can eat foods that are tasty, nutritious and help reduce your risk of disease, what more could you want? We have listed 10 healthy food choices here.
Apples: Apples are a good source of pectin, a fiber that can lower cholesterol and glucose levels. They are also a good source of vitamin C – an antioxidant that protects your body's cells. Vitamin C also keeps your blood vessels healthy and aids in the absorption of iron and folic acid.
Almonds: these nuts are packed with nutrients – fiber, riboflavin, magnesium, iron, calcium and vitamin E, a natural antioxidant. They are also good for your heart. Most of the fat in almonds is monounsaturated fat, which can help lower cholesterol when replacing other fats. Most almonds are considered low sodium, with less than 140 milligrams of sodium per gram.
Broccoli: In addition to containing potassium, folate and fiber, broccoli also has phytonutrients — compounds that may help prevent diabetes, heart disease and some cancers. Broccoli contains the antioxidant beta-carotene and is also an excellent source of vitamin C.
Blueberries: they are a rich, low-calorie source of fiber, antioxidants and phytonutrients. Regular intake of blueberries can improve short-term memory and reduce the cellular damage associated with aging.
Red beans: small red, pinto and dark red bean varieties are an excellent low-fat source of antioxidants, protein, dietary fiber and copper. They are also a good source of iron, magnesium, phosphorus, potassium and thiamine.
Salmon: This fish is an excellent source of omega-3 fatty acids, which are believed to provide heart benefits. Salmon is also low in saturated fat and cholesterol and is a good source of protein. If possible, choose wild salmon, which is less likely to contain unwanted substances such as mercury.
Spinach: it is high in vitamin A and is also a good source of calcium, folate, iron, magnesium, riboflavin and vitamins B-6 and C. The plant compounds in spinach can boost your immune system and help prevent certain types of cancer.
Sweet potatoes: the deep orange-yellow color of sweet potatoes indicates that they are high in beta-carotene. Sweet potatoes are also high in vitamin C and are a good source of fiber, vitamin B-6 and potassium. And they are fat-free and relatively low in calories.
Vegetable juice :This drink is an easy way to incorporate veggies into your diet, as it contains most of the same vitamins, minerals, and other nutrients. Tomato juice and vegetable juices containing tomatoes are good sources of lycopene, an antioxidant that may reduce the risk of heart attack and certain types of cancer. Make sure to select the low sodium varieties.
Wheat Germ: the germ in the center of the wheat seed is a concentrated source of nutrients. Two tablespoons provide a good source of thiamine, folate, magnesium, phosphorus, iron and zinc. Sprinkle over cereal, yogurt and salads. Or use it in muffins, cookies and pancakes.
