While some foods, like junk food, contribute little to a healthy body, there are some foods that deserve to be crowned Mother Nature's miracle foods. Whether heart-healthy, brain-friendly, or immune system boosters, the best diet is a combination of all these attributes.
Olive Oil
Olive oil, particularly extra-virgin olive oil, is extremely healthy as it has monounsaturated fat. Monounsaturated fat is considered good fat, and according to Mayo Clinic, it can decrease your LDL.
Guava
According to the University of Northern Florida, guava is their number one on the top 10 healthiest fruits. Guava is full of dietary fiber and lots of water; both of those are healthy and cleanse your intestines. It also contains more vitamin C than oranges, which is a natural booster for your immune system. Guava is rich in powerful antioxidants.
Berries
Blueberries, blackberries and cranberries are all rich in fiber and antioxidants. These antioxidants not only fight off free radicals, but they're also anti-inflammatory agents. Certain health issues related to inflammation include joint pain and arthritis, Alzheimer's disease, diabetes and some cancers.
Kale
Dark leafy greens in general are healthy, kale being among the healthiest. It's rich in vitamins A, C, E and K, as well as fiber, iron and calcium. It has seven times the amount of beta-carotene that broccoli does, a component that can help treat some health issues including high blood pressure and epilepsy.
Swiss Chard
Swiss chard is one healthy vegetable, as it is rich in vitamins A and C, as well as calcium and potassium.
Fish
Your body requires fatty acids to live. These are also referred to as good fats. They carry out various jobs, including the formation of brain cells. Omega-3 fatty acids are essential, and you can only access them through your diet. Cold water fish like mackerel, trout, tuna and especially salmon are full of omega-3 fatty acids. The American Heart Association recommends that you consume at least 2 servings of fish weekly.
Whole Grains
Whole grains include bran, whole-grain bread, brown rice and oatmeal. These are full of glucose, a natural sugar that gives you energy and is needed for your brain cells to function properly. Also in grains is dietary fiber, a good carbohydrate that keeps your digestive tract healthy.
Nuts
Nuts are generous in vitamin E and fiber. They are full of good fats and may help to lower your LDL levels, or low-density lipoprotein cholesterol, also known as bad cholesterol. The U.S. Food and Drug Administration stated in 2003 that "scientific evidence suggests but does not prove that eating 1.5 oz. per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." The nuts they listed are: almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts. Raw nuts that aren't coated in sugar or salt are the healthiest.
References
- Alzheimer's Association: Adopt a Brain-Healthy Diet
- University of Northern Florida: Top 10 Healthiest Fruits
- What's Cooking in America: Kale - Healthy Kale
- American Heart Association: Fish and Omega-3 Fatty Acids
- U.S. Food and Drug Administration: Appendix D: Qualified Health Claims
- MayoClinic.com: Olive oil: What are the Health Benefits?
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