The USDA's food guidelines suggest a diet high in fruits, vegetables and whole grains encourages overall health and reduces the risk of disease. The top ten nutritious foods as recommended by the Mayo Clinic and others feature plenty of natural foods that are as tasty as they are good for you. Try including one or more of these nutritious foods in your diet every day.
Almonds
One ounce of raw almonds, or about 23 whole nuts, contains 3.5g dietary fiber, 6g protein, and more calcium than any other nuts--about 75mg. Mineral-rich almonds also provides riboflavin, magnesium, iron, Vitamin E and healthy monounsaturated fat.
Blueberries
Fresh or frozen, blueberries are a bona fide superfood. Packed with antioxidants, blueberries may prevent some diseases and reduce the effects of aging. Besides being delicious, 1 cup of raw blueberries offers 3.6g fiber, 9mg calcium and slightly more than 14mg Vitamin C.
Broccoli
Some love it, some hate it, but broccoli contains phytonutrients that may promote healthy aging and reduce the damage caused by free radicals. One cup of chopped raw broccoli provides 57mcg folate, necessary for healthy cell growth and regeneration; 81mg Vitamin C and 43mg calcium.
Beans
Whether black turtle, garbanzo, pinto or cannelini, beans can be the nutrient-rich base for a healthy meatless meal. Legumes provide healthy complex carbohydrates, iron, phosphorus and potassium. One cup of cooked beans gives you 15.4g protein and 15.4g fiber.
Beets
Another love-it-or-hate-it food, beets' benefits include loads of antioxidants and 148mcg folate per 1-cup serving. Beets contain similar nutrients to spinach and broccoli, so try switching up your meals by including one of these veggies every day.
Leafy Greens
Spinach may be eaten raw or cooked, but leafy greens like Swiss chard, collards, turnip greens, kale and arugula taste less bitter when steamed or sauteed in a little olive oil. Leafy greens are high in calcium, folate, Vitamin A, Vitamin C and beta carotene. Eating greens may boost your immune system, prevent heart disease and some cancers, and encourage eye health and good vision.
Salmon
Poached, grilled or broiled, salmon is loaded with Omega-3 fatty acids that help promote cardiovascular health and prevent heart attacks. With 18g protein per 3-ounce serving, salmon is a good source of this muscle-building nutrient. As a cheaper alternative, sardines contain similar levels of Omega-3s.
Sweet Potatoes
Packed with the important antioxidant beta carotene, orange sweet potatoes may reduce the effects of aging and some cancers. One cup of raw sweet potato is high contain 4g fiber, 3.2g Vitamin C and 448mg potassium. Canned unsweetened pumpkin shares many of the nutritional benefits of sweet potatoes.
Prunes
Like blueberries and other dark fruits, prunes, or dried plums, are stuffed with antioxidants. If you don't like eating them straight, add chopped prunes to muffins, breads or trail mix for a subtly sweet taste.
Wheat Germ
The kernel of the wheat plant, wheat germ contains thiamin, folate, magnesium, phosphorus and zinc. While not typically a food eaten in every meal, consider sprinkling wheat germ on oatmeal, yogurt or sliced fresh fruit for an extra boost of nutrients during breakfast.
References
- Mayo Clinic: 10 Great Health Foods for Eating Well
- "New York Times;" The 11 Healthiest Foods You Aren't Eating; Tara Parker-Pope; June 30, 2008.
- "Quick Check Food Facts;" Barron's Editorial Staff; 2006.
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Folate
- "Dietary Guidelines for Americans;" US Department of Health and Human Services/US Department of Agriculture; 2005.
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