A diverse diet, rich in a variety of fruits, vegetables, nuts, grains and lean meats or other protein sources, constitutes healthy eating. No single food has all the essential nutrients. However, some foods provide a quick way to acquire larger quantities of nutrients that build the body's defenses against diseases such as diabetes, heart disease, high blood pressure and cancer, according to registered dietician Shirley Perryman.
Whole Grains
Whole grain products, such as whole wheat bread or brown rice, contain little fat and cholesterol. Packed with needed complex carbohydrates like fiber, whole grain foods are also a good source of vitamins and minerals. Fiber helps the body eliminate waste through the bowels, lessening the development of colon cancer. It also lowers cholesterol levels and can help prevent heart disease. Whole grain foods contain antioxidants such as selenium and vitamins A and E, and the minerals zinc, iron and copper. Antioxidants help the body resist aging, cancer, vision loss and heart disease. Minerals help to maintain the immune system, according to the University of Georgia Health Center.
Avocados
Avacados are a rich source of vitamins B6, C, E and folic acid, and the minerals potassium and magnesium. They do not contain cholesterol or sodium; therefore, they are a heart healthy food. Avocados are also a good source of monounsaturated fat, supplying a quick and efficient way for the body to get heart healthy fats and antioxidants that combat disease. Avocados are best eaten when they are slightly soft to the touch. You can add them to a sandwich or salad to replace the creamy texture of high fat mayonnaise dressings, according to the Centers for Disease Control and Prevention.
Cranberries
Cranberries are available in juice, fruit or dried fruit forms. They contain a high concentration of vitamin C. Vitamin C maintains cellular structure, produces nervous system chemicals and plays a role in energy production. Vitamin C is also an antioxidant, which prevents adverse effects of free radicals such as aging, cancer and other diseases, according to the Linus Pauling Institute. Cranberries contain chemicals that help to treat urinary tract infections. If you experience urinary tract infections, the University of Maryland Medical Center recommends consuming 3 oz. of fresh cranberry juice or 1.5 oz. of fresh or dried cranberries per day to treat the infection.
Nuts
Nuts are a quick way to consume protein and unsaturated fats, a good source of energy and the building blocks to repair and replenish cellular structure. Nuts also contain plant sterols that can lower cholesterol levels, helping preventing heart disease. Almonds, pecans, walnuts and other nuts can easily be added to a salad or eaten on their own as a snack, according to registered dietician Shirley Perryman.
References
- Colorado State University: Super Foods Simply Equal Better Health
- University of Georgia Health Center: Whole Grain Goodness
- Centers for Disease Control and Prevention: Fruit and Vegetable of the Month - Avocado
- University of Maryland Medical Center: Cranberry
- Linus Pauling Institute at Oregon State University: Vitamin C
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