The best foods to eat fulfill the needs of human metabolism with little excess. Your body can store some beneficial nutrients, such as calcium and iron, but shouldn't experience a buildup of less-healthful ones, such as saturated fat and cholesterol. To stay healthy and energetic, eat relatively low-calorie foods, which tend to contain less fat and cholesterol, with high fiber, vitamin or mineral values. Certain nutrients, such as omega-3 fatty acids and soluble fiber, directly contribute to reduced health risks for heart disease.
Salmon
Omega-3 fatty acids, vitamin D and high protein make some species of salmon, such as sockeye, extremely nutrient-dense. A 3-oz. serving also carries fewer calories than the same portion of some varieties of beef, pork and chicken. Pink salmon canned with the bones contains fewer omega-3's and less protein and vitamin D than sockeye salmon, but nearly 20 percent of the daily value, or DV, of calcium in 3 oz., which sockeye doesn't have.
Cereal
Another major source of calcium is fortified cereal and milk. The best cereal to eat is whole, rather than refined grains, such as oatmeal or wheat bran flakes. These whole grains deliver the greatest fiber content, which supports healthy digestion and blood circulation. Many cereals are fortified with various essential nutrients, including up to 100 percent DV of iron, several B vitamins and calcium. The American Heart Association recommends cereals with the least added sugar and milk, with 1 percent or zero fat.
Spinach
Spinach and other greens such as collard, beet and turnip greens increase in nutritional value when cooked. Spinach is the best of the bunch, however, with moderate amounts of protein, fiber and vitamin E and high amounts of vitamins A, B2, B6, B9, C and K. Mineral content includes more than 20 percent DV of magnesium, iron, potassium and calcium, with just 41 calories per cooked cup.
Beans
Cooked pintos, kidneys, limas and other similar beans are considered the best sources of nutrition by the American Diabetes Association. With zero cholesterol and little saturated fat, beans provide about 20 percent DV of iron, potassium, magnesium, thiamine and vitamin B6, plus 75 percent DV of folate per cup. For weight control and reduced cardiovascular risk, the 60 percent DV of fiber in a one-cup serving of beans is the greatest boost you can get from any vegetable.
Oranges
Vitamin C is essential to iron absorption and healthy skin and gum tissue, and the body can't produce it on its own. Whole oranges are the best food source for vitamin C because they also provide more fiber than orange juice. One medium orange delivers 110 percent DV of vitamin C.
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