You know you need to eat healthy, but might not know where to start. Experts recommend a diet rich in fruits, vegetables, whole grains and lean proteins, but it turns out there are certain foods within that which offer a special nutritional punch. If you'd like some additional variety in your daily meals, or just want extra nutrients, consider some of the world's healthiest foods.
Citrus Fruits
Citrus fruits are rich in vitamin C and provide low-calorie sweetness and flavor. One of the best citrus fruits is lemon. One lemon provides 100 percent of your daily vitamin C, reports Fitness Magazine. You can reap the benefits of lemons by simply squeezing them into water, but you can also use them in savory dishes, such as lemon pasta. You can even put them on sandwiches; lemon slices add a pleasant punch to sandwiches made with smoked meats, such as low-fat ham, according to Sally Schneider, author of "The Improvisational Cook."
Some Nuts
Nuts provide protein, which the body absorbs slowly, helping you maintain a sense of fullness, according to David A. Kessler, former commissioner of the FDA and author of "The End of Overeating." However, some nuts are better for you than others. Walnuts, reports Fitness Magazine, are high in heart-healthy omega-3 fatty acids. MayoClinic.com recommends almonds, which the clinic states contain a compound that helps keep your blood from clotting too much, lowering your risk of heart attack.
Green Leafy Vegetables
Green leafy vegetables are high in B vitamins and fiber. One of the best is spinach, which, according to "Fitness Magazine," contain zeaxanthin and lutein, which boost your immune system and help keep your eyes healthy. The magazine recommends using it in unusual ways, such as adding it to smoothies. If you want to try this trick, use baby spinach; it has a milder flavor.
Berries
Berries, especially the dark-colored ones like blueberries and blackberries, contain high levels of antioxidants, naturally-occurring compounds that protect you against cancer and help slow the aging process, according to the American Council on Exercise. Berries are an especially good choice to mix with spinach in a smoothie, especially if you find the spinach's green color unappetizing. The dark color of the berries hides the green.
Salmon and other Cold Water, Fatty Fish
Salmon contains high levels of omega-3 fatty acids, reports "Fitness Magazine," which also reports a mere 3 oz serving of salmon contains 50 percent of the daily requirement of niacin, a B vitamin that helps keep your memory sharp. Salmon and other cold water, fatty fish, such as tuna and mackerel, also help maintain mental stability and help protect against depression, according to "The Doctors Book of Food Remedies."
References
- Fitness Magazine: The 10 Healthiest Foods on the Planet
- "The Improvisational Cook"; Sally Schneider' 2006
- "The End of Overeating: Taking Control of the Insatiable American Appetite"; David A. Kessler; M.D.; 2009
- MayoClinic.com: Nuts and Your Heart
- American Council on Exercise: Top 7 Healthiest Foods
- "The Doctors Book of Food Remedies"; Selene Yeager; 2006
