Whole foods are any natural foods that are unprocessed. The Mayo Clinic says the best whole foods are high in fiber, vitamins, minerals and other nutrients. They are also an excellent source of antioxidants such as vitamin E, vitamin A and vitamin C. The best whole foods are also nutrient dense, meaning the nutrient to calorie ratio is very high. Most importantly, they are readily available and affordable.
Salmon
Salmon is an excellent source of omega 3 fatty acids. The Mayo Clinic recommends salmon as a best whole food because of its protection against heart disease. The omega-3s present in salmon helps reduce blood clotting, decreases triglyceride levels, decreases the growth rate of artery clogging plaque, and lowers blood pressure, according to the Mayo Clinic.
Spinach
The Nutrition Action Healthletter recommends spinach as a best whole food because it is high in antioxidants. Spinach is an excellent source of vitamin A, vitamin C, vitamin K, potassium, iron, lutein and phytochemicals. The World's Healthiest Foods website says that calorie for calorie, spinach is the most nutrient dense whole food. Eating spinach helps protect against heart disease, osteoporosis, colon cancer, and arthritis.
Sweet Potatoes
According to the Mayo Clinic, the vitamin A in sweet potatoes slows down aging and reduces the risk of some cancers. Sweet potatoes are also high in fiber, vitamin C, B-6 and potassium. They are low in calorie, fat free and full of flavor. Sweet potatoes are also inexpensive and available all year, says the World's Healthiest Foods website.
Broccoli
The World's Healthiest Foods website says broccoli contains the cancer protective phytonutrients, sulforaphane and indoles. The Mayo Clinic explains that not only are these phytonutrients protective against cancer, but they also reduce the risk for heart disease and diabetes. The vitamin A in broccoli has also been linked to eye health, reports the Mayo Clinic.
Almonds
Almonds are available all year long reports the World's Healthiest Foods website. They are high in monounsaturated fats and may help lower blood cholesterol levels according to the Mayo Clinic. Almonds also contain vitamin E, iron, calcium, riboflavin, and magnesium. Almonds are also a complete protein and can replace meat in the diet, says the Mayo Clinic.
Apples
According to the Mayo Clinic, apples are a best whole food because they are an excellent source of soluble fiber. Soluble fiber lowers both cholesterol and glucose levels explains the Mayo Clinic. The World's Healthiest Foods website encourages apples because they contain several heart protective phytonutrients. In addition, apples are a good source of the antioxidant vitamin C and helps protect against cell damage.
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