Top 10 Nutritious Foods
While some foods are obviously less healthy than others, even healthy foods can come in tiers. The following ten foods are at the top of the list of healthy foods, as they are full of nutrients and they also may help fight off disease and other effects of aging.
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Almonds
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The nutrients packed into an almond are numerous. By eating a serving size (about 23) you will be loading your body with protein, calcium, fiber, magnesium, riboflavin and iron. In addition, this one serving will give you half of your recommended daily intake of Vitamin E. Do not shy away from the fat content in these nuts -- they are rich in a healthy (monounsaturated) fat, which may actually reduce your cholesterol.
Avocados and Spinach
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Just as people fear the fat content in almonds, they may also fear the fat in avocados. The good news about avocados is that they also can help lower cholesterol. They also are full of antioxidants (among their many nutrients) and help reduce your chances of developing cancer and diabetes.
Eating plenty of spinach can help boost your immune system. It will also flood your body with much-needed nutrients such as Vitamin A, Vitamin B-6, Vitamin C, iron, riboflavin, calcium, magnesium, and folate. If you do not like eating it as a salad, sneak some into a fruit-packed smoothie and you will scarcely notice it.
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Blueberries
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Blueberries are low in calories and a great source of fiber and vitamin C. In addition, they are full of plant compounds (antioxidant phytonutrients) that help to neutralize bodily damage caused by free radicals. Blueberries can help reduce your chances of getting varicose veins, cataracts, peptic ulcers, heart disease, cancer and more.
Broccoli
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Eating broccoli will also provide you with some phytonutrients. This green veggie also is full of Vitamin A, Vitamin C, calcium, folate, fiber and potassium.
Flaxseeds and Wheat Germ
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These little seeds offer you the ever-important omega-3 fats that reduce your chances of developing heart disease. Among their many other nutrients are magnesium, copper, fiber, potassium and zinc. If scooping a handful into your mouth does not sound appealing, try adding them to cereal or a smoothie.
Wheat Germ. This tiny portion of wheat seed is packed with nutrients, including folate, potassium, iron, zinc, riboflavin, and Vitamin E. It will also provide you with some protein and fiber as well as a bit of fat.
Mushrooms
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Mushrooms help boost your immune system and help to fight infection and disease. Shiitake mushrooms are especially good for your health. A serving of mushrooms will provide you with many nutrients such as zinc, iron, protein, potassium, fiber, vitamins B, C and D.
Red Beans and Salmon
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Dark red kidney beans as well as little red beans are low-fat, low-calorie, high-protein, high-fiber sources of many nutrients (including iron, magnesium, copper and thiamin) and disease fighting phytonutrients. Mix them in with your chili to add bulk, or combine them with black and white beans to make a salad.
Get a regular dose of omega-3 fats by eating fish, particularly salmon, a couple times each week. Salmon is particularly rich in nutrients, but you can also get omega-3s with fish like sardines and herring. In addition to omega-3 fats, salmon contains protein, B vitamins, selenium, and phosphorus.
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