Diets that contain high levels of saturated fats, calories and preservatives are unhealthy and can lead to chronic diseases. Although there are a plethora of healthy food choices available, there are a few that pack more nutrients per serving than other types in the same food groups. Add healthy foods in moderation to your diet to reap their health benefits.
Almonds
According to the Mayo Clinic, almonds contain the most calcium of any type of nut, and provide heart-healthy monounsaturated fat. Almonds also provide protein, vitamin E, iron, fiber, magnesium and riboflavin.
Apples
Apples contain soluble fiber, vitamin C, phytochemicals and minerals. According to Forbes.com, regularly eating apples can reduce your risk of cancer. Apples may also increase collagen and regulate your blood vessels, according to the Mayo Clinic.
Beans
All beans contain healthy levels of fiber. Red beans are the healthiest choice, according to Mayo Clinic, because they contain copper, iron, magnesium, thiamin, phytonutrients, potassium and phosphorus. Red beans are also low in calories and fat, and can help prevent cancer and cardiovascular disease.
Berries
According to Forbes.com, berries are a healthy food choice because they have few calories and contain cancer-fighting plant compounds, as well as fiber. Blueberries are deemed the healthiest type of berry by the Mayo Clinic, because they prevent memory loss and urinary tract infections.
Eggs
Eating whole eggs, not egg-whites, is beneficial to your health, according to Forbes.com. If you have high cholesterol, you can still benefit from protein in egg whites.
Salmon
Salmon is a source of protein and omega-3 acids, and is low in cholesterol and fat. Omega-3 fatty acids reduce your chances of developing arterial wall clogging, hypertension, blood clots and stroke.
Tea
Tea is considered one of the healthiest foods, according to Forbes.com, because all types naturally contain anti-inflammatories and antioxidants. This includes white, black, oolong, yerba matte and green teas. Drink green tea for catechins, which can help reduce your risk of cancer.
Vegetables
All vegetables are deemed healthy, but some varieties contain more nutrients than others. Broccoli can reduce your risk of cancers, chronic diseases and diabetes, according to the Mayo Clinic. This type of vegetable contains calcium, fiber, folate, vitamin C, potassium, phytonutrients and vitamin A. Spinach is an immunity, skin and hair booster. It is packed with vitamins A, B6 and C, as well as calcium, folate, iron, riboflavin and magnesium.
Wheat Germ
Wheat germ is derived from the centers of each grain of wheat. According to the Mayo Clinic, wheat germ has high concentrations of protein, fiber, vitamin E, niacin, folate, iron, magnesium, potassium, zinc, thiamin, riboflavin and phosphorus.
