What makes a food healthy depends not only on what nutrients are contained but also potential harmful ingredients that are absent. Certain foods go in and out of favor depending on the latest research on fats, antioxidants, phytochemicals or which components might guard against cancer. The best idea for a healthy diet is to consume a variety of foods in balance and moderation.
Foods High in Vitamins
Vitamins are nutrients essential for normal bodily functions. Choosing a variety of foods from different groups provides the best chance of a healthy vitamin intake. Brightly colored fruits and vegetables are good sources of beta carotene, the precursor of vitamin A. Citrus fruits are known for their vitamin C content. Leafy greens provide folic acid. Whole grains are excellent sources of thiamin, riboflavin and niacin. Animal products are sources of vitamin B12. A few of the most concentrated sources of vitamins are broccoli, kiwi and spinach.
Foods High in Minerals
Dairy products and leafy greens are the best sources of calcium. Red meats are good sources of iron. Calcium and iron are the most common minerals lacking in the average diet. Potassium is plentiful in most vegetables, fruits and potatoes. Foods high in potassium and good sources of calcium have been found to have a protective effect against hypertension.
Foods High in Fiber
Populations who consume diets high in fiber are associated with lower rates of some types of cancer. Soluble fiber helps reduce elevated cholesterol levels. Foods high in fiber include fresh fruits, fresh vegetables and whole grains. Oats are one of the best sources of soluble fiber.
Foods High in Antioxidants
People who eat more vegetables and fruits may reduce their risk of some types of cancer because these foods are high in antioxidants. In "Common Questions About Diet and Cancer" The American Cancer Society explains the benefits of antioxidants: These compounds, including vitamins C and E, beta carotene, some phytochemicals and the mineral selenium, have a protective effect against cell damage. Body tissue damage that occurs over time with normal metabolism is linked with an increased risk of cancer.
High Nutrient Density
The American Heart Association recommends choosing foods and beverages low in calories and high in nutrients to comprise most of the required daily calorie allowance. Limiting fat, cholesterol and sodium is part of a more heart healthy lifestyle. The USDA Food Pyramid guidelines advise against spending greater than about 10 percent of daily calories on sweets, added fats, sugars and alcohol. Choosing foods from each food group that are lower in fats and sugars is more likely to result in a healthy intake of vitamins, minerals, fiber and antioxidants. Select whole grains, low fat dairy products, lean cuts of meat, and a variety of fruits and vegetables each day to comprise a healthy diet.
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