The Mayo Clinic has compiled a list of the top ten foods to eat for optimum health benefits. The foods received such high honors because they fulfill more than 50 percent of certain standards.
Among the criteria for the best food items is being a good source of fiber, minerals, vitamins (including antioxidants such as beta carotene and vitamins A and E) and being high in phytonutrients (a collection of compounds that may help prevent heart disease, diabetes and some cancers).
These leading nutrients may lower the risk of heart disease and other medical conditions as well as offer a generous portion for minimal calories. The Harvard School of Public Health says a diet rich in vegetables and fruits offers an abundance of benefits.
Almonds, Apples & Blueberries
Almonds are full of nutrients (fiber, iron, calcium, magnesium) and protein and are good for your heart health. Almonds primarily contain monounsaturated fat that may help to reduce blood cholesterol levels. Almonds, walnuts, pecans, peanuts, hazelnuts and pistachios are permitted to carry a label stating they're good for your heart.
Apples are high in vitamin C which can guard your body's cells from harm, help absorb iron and assist in the formation of the connective tissue collagen. Apples may also help lower glucose (sugar) levels and blood cholesterol.
Blueberries may ward off urinary tract infections because they contain phytonutrients. Blueberries may encourage healthy aging and enhance short-term memory.
Broccoli, Beans and Salmon
Broccoli is another good source of phytonutrients as well as calcium, fiber and potassium.
Red beans contain phytonutrients and are an excellent source of iron, magnesium, phosphorus, potassium, copper and thiamin. According to the Harvard School of Public Health other healthy beans include black beans, navy beans, garbanzos and lentils.
Salmon is full of omega-3 fatty acids that may protect against irregular heartbeat, lower blood pressure and lessen the risk of stroke. Salmon is also a good source of protein.
Spinach, Sweet Potatoes, Veggie Juice & Wheat Germ
Spinach is high in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and can help keep your hair and skin healthy.
Sweet potatoes are good sources of the antioxidant beta carotene (which changes into vitamin A in your body) and may lower the risk of developing certain cancers and delay aging.
Vegetable juice is a convenient way to get adequate vegetables in your diet each day. Vegetable juices that contain tomatoes are good sources of the antioxidant lycopene, that l lower the risk of heart attack and some cancers.
Wheat germ is packed full of protein and nutrients such as niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The top sources of carbohydrates are whole grains including whole wheat bread and oatmeal. A diet rich in whole grains may help prevent heart disease.
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