What Are the Top 10 Healthy Foods?

According to a recent article from the Mayo Clinic, if you include all of the top ten healthy foods they list, you can reduce your chances of several types of cancer, heart disease, and a host of other ills.

The good news is -- they are all foods that most people like, are easy to use in recipes, and are easy on the budget too.

So . . . what are these super-foods, and why should you eat them? What will they do for you if you do?

Here's the list (in alphabetical order) :

Apples. The old adage "An apple a day keeps the doctor away" has more than a grain of truth to it. Apples contain pectin, which is a good source of fiber. Having enough fiver in your diet helps you lower both cholesterol and glucose levels, as well as maintaining healthy elimination. Apples also contain plenty of Vitamin C, which is an antioxidant that protects your body's cells and keeps your blood vessels healthy, while helping you to absorb folate and iron.

Almonds. Almonds contain many nutrients, including Vitamin E (a natural antioxidant), iron, calcium, magnesium, riboflavin, and fiber. They also contain fats, but these are "good" monounsaturated fats that can help lower cholesterol levels (if substituted for other fats.) Unless you buy the salted varieties, almonds are low in sodium too, so they make great healthy snacks. (That's why you will often find them in breakfast cereal and other healthy snack foods.)

Broccoli. The compounds contained in broccoli help prevent heart disease, diabetes, and some cancers; they are full of antioxidants such as beta-carotene. What else is in broccoli? Oh, lots of Vitamin C, calcium, potassium, folate, and fiber. (Here's a tip for you: if you think you don't like the taste of broccoli, try adding it to soup as an additional veggie along with some squash and carrots for flavor! You'll never even notice it.)

Blueberries. According to the Mayo Clinic report, this delicious summer fruit helps reduce the cellular damage caused by aging, and seems to improve short-term memory. What's in it, that's so good for you? Well, first of all they are very low calorie so you can eat all you like -- and they contain plenty of fiber, antioxidants, and phytonutrients, too.

Red Beans. Beans of all kinds are really healthy for you and contain all sorts of good stuff from fiber to protein. But small red, pinto and dark red kidney beans deliver more food value than the other kinds. Just look at what all is in them: fiber, iron, magnesium, phosphorus, potassium, thiamin, antioxidants, protein, and copper. Think of ways to add more beans to your meals this week -- and get creative.

Salmon. With this particularly healthy fish, it's important to only buy wild-caught kind that is less likely to contain harmful levels of mercury or other toxins; until the practices change greatly, farmed salmon has too many chemicals and other toxins in it. That said, though, plese do enjoy your salmon because it's low in saturated fat and cholesterol, and has plenty of protein as well as omega-3 fatty acids which are thought to provide heart benefits.

Spinach. The compounds in spinach may help prevent certain types of cancer, and boost your immune system naturally. Spinach is chock full of good things for you: Vitamins A, B-6 and C, calcium, folate, iron, magnesium, and riboflavin. There are so many ways to enjoy spinach, from salads to omelets to pasta, to soups and stews or as a simple side dish. Get plenty of spinach into your meals this week!

Sweet potatoes. Whether you prefer yams or sweet potatoes, you will get great fat-free starch that's low in calories and that has plenty of vitamins; sweet potatoes are high in beta-carotene, vitamins C and B-6, potassium, and have plenty of fiber. Try baking slivers in the oven with a small amount of olive oil, for a refreshing substitute for French fries!

Vegetable Juice. While all vegetable juices are healthy for you (especially if they contain some of the original fiber) make sure your juice contains tomatoes, a good source of lycopene -- an antioxidant that may help reduce the risk of heart disease and some types of cancer. All vegetables are rich in vitamins, minerals and other important nutrients. So here's a tip for you, to help you get more vegetables in your diet: when you cook your vegetables, save the broth and some of the actual veggies in your freezer, then thaw them and use to make stews and other dishes that call for liquid. It's a neat way to add flavor, fiber, and nutrients all in one easy splash!

Wheat germ. The wheat seed contains a concentrated source of nutrients in the center; that's called the "germ"; and unlike disease organisms, THIS germ is good for you! Wheat germ contains thiamin, folate, magnesium, phosphorus, iron and zinc. If you eat whole grain breads and pasta, you will get the complete seed, but if you want more you can always sprinkle some on your cereal, yogurt, salads, or in cookies, muffins and pancakes. For those unfortunate folks who are allergic to gluten, however, you will need to seek substitutes for your wheat germ -- and lucky for you, there are plenty of good alternatives around. Visit our web site to find out where to find gluten-free products that will keep you healthy and happy.

Give yourself a challenge this week: See how many of these top ten foods you can put into your meals this week -- and make 'em organic!

Yours for extraordinary dining -- for everyone,

Nancy

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