If you were deserted on an island, but could only take 10 healthy foods with you, what would they be? Often called super foods, top ten healthy foods includes those that are low in fat, high in antioxidants and fiber, loaded in vitamins and minerals, and help you reduce your chances for cancer and heart disease. While there is an endless list of superfoods some of the best are probably already inside your refrigerator.
Salmon
Salmon is one of several cold water fish that contains omega-3 fatty acids, which have been linked to a low incidence of heart disease, arthritis, depression, loss of memory and Alzheimer's disease. But, be sure to buy the wild varieties of salmon. Many farm-raised salmon contain contaminants.
Olive Oil
People who eat Mediterranean diets eat foods that have higher concentrations of olive oil, a potent monounsaturated oil that has been shown to reduce the incidence of heart disease and cancer. The trend has carried over to Western cultures where people are replacing saturated fat and trans-fats with monounsaturated fats. Whenever possible, buy extra virgin olive oil. It is richer in polyphenols, or antioxidants.
Blueberries
Blueberries are considered one of the top 10 super foods by many because they are so rich in antioxidants and can help lower LDL cholesterol. In a 1998 study conducted by Tufts University, blueberries were found to not only reduce certain risks of cancer and anti-inflammatory properties, but also contained the highest level out of 40 foods for oxygen radical absorbance capacity (ORAC), a measurement developed by the USDA. Foods high in ORAC are high in antioxidants that fight cancer and heart disease, and lessen some symptoms of aging.
Nuts
Like salmon, many types of nuts like almonds, walnuts, cashews and macadamia nuts are an excellent source of omega-3 fatty acids. Omega-3 fatty acids are a type of essential fatty acid not produced by the body, but required for normal functioning. Recent evidence has shown that omega-3 fatty acids can help fight heart disease by lowering LDL cholesterol levels.
Broccoli
Broccoli is on the list of the top 10 super foods for several reasons. First, it's rich in vitamin C, calcium and folic acid. Second, it's low in fat and cholesterol. Third, it's rich in antioxidants and fourth, it's an important source of soluble fiber--fiber that's necessary in carrying LDL cholesterol out of your body before it has a chance to adhere to the lining of your arterial walls.
Citris Fruits
Besides being delicious and rich in vitamins and minerals, citrus fruits like oranges, lemons, limes and grapefruit contain bioflavinoids - anti-inflammatory qualities that also prevent premature blood clotting in heart attacks and strokes.
Oats
Oats have been on doctors' list of top 10 super foods for a long time. They contain soluble fiber that can significantly reduce your LDL cholesterol levels. They're also an excellent source of carbohydrates for diabetics who want to manage their blood glucose levels.
Spinach
Spinach remains on most dietitians' list of top 10 healthiest foods to eat because it's not only a great source of insoluble fiber that reduces the risk of certain types of colon cancer and heart disease, but also is high in potassium, folate, and vitamins A, C and K. Kale and Swiss chard also contain these benefits.
Turkey
Turkey is a favorite of people who are looking for delicious ways to cut down on their saturated fat intake, without sacrificing protein. This versatile food is one of the leanest meats you can eat, is low in calories, and contains selenium--a nutrient that has been shown to lower your risk for cancer and improve the immune system.
Tomatoes
Like many other types of fruits and vegetables, tomatoes are on many people's lists of top 10 healthiest foods because they're loaded with antioxidants, vitamins A and C, and potassium. Tomatoes also contain lycopene, a powerful antioxidant that guards against the effects of cellular aging.
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