There is no one perfect food. Among the healthiest are fish, colorful vegetables and whole grains. Variety is important. Although eggs are a great source of complete protein--meaning they contain the right proportions for all essential amino acids--if that is all you eat, you will be deficient in the vitamins and minerals that come from other foods. And, you may develop problems with the levels of cholesterol in your blood.
While nutrition experts may argue over specific foods to label "healthiest," they agree on general steps you can take to eat a more healthy diet, says "The Encyclopedia of Foods, a Guide to Healthy Nutrition." You can lower the fat, saturated fat and sugar in your diet, and you can eat more fruits, vegetables and grains to increase your intake of vitamins, minerals and fiber.
Berries
Strawberries, blueberries, cranberries and cherries contain antioxidants, phytochemicals that protect our cells from the oxidative stress and damage done by substances known as free radicals. Antioxidants are believed to reduce the risk of some cancers and other age-related diseases. Berries are low in calories, generally about 50 to 75 per ½ cup.
Beans
The darker the bean, the more antioxidants it contains. Beans in generally provide good amounts of protein and fiber, and beans are helpful in lowering cholesterol if they're consumed daily, says the "Nutrition Almanac" by John D. Kirschmann and Nutrition Search, Inc. In addition, Dr. Michael Roizen writes in the "The Real Age Diet," the folate in beans helps reduce homocysteine levels in the blood, a key cause of arterial aging.
Broccoli
The cruciferous vegetable, broccoli is loaded with phytochemicals, which are thought to help prevent cancer. Broccoli also has lots of vitamin A and vitamin C. Eat it raw or lightly cooked, because some of the nutrients are destroyed by heat.
Nuts
Nuts are concentrated sources of protein, and they contain anticancer and heart-protective properties. Among the best choice are almonds, which have more calcium than any other nut; and walnuts, which are a good source of phosphorus, zinc, copper and thiamine. Both are high in iron content. Beware the amount of fat in a serving of nuts--and note that the majority of the fat is the healthier monounsaturated or polyunsaturated kind.
Red Wine
The resveratrol found in high amounts in red wine and grapes is a phytoestrogen with properties similar to those in the female sex hormone estrogen. This means it may benefit certain conditions such as menopause, breast cancer, osteoporosis and heart disease. Concord grapes, also, have high levels of resveratrol.
Salmon
Salmon has many good nutritional qualities. It contains higher levels of omega-3 fatty acids than most fish. Omega-3 fatty acids can lower your blood pressure and help improve blood clotting and inflammation, and the functioning of your immune system.
Spinach
Spinach contains high levels of vitamins A and C, and folate. Although it also is a good source of iron and calcium, oxalic acid--which is present in the leaves--inhibits our bodies' absorption of these nutrients. "The Encyclopedia of Foods, a Guide to Healthy Nutrition" notes you can increase the absorption of iron by eating a fruit or vegetable with spinach.
Sweet Potato
Sweet potatoes have high levels of beta-carotene (vitamin A) as well as vitamins C and B6, potassium and fiber. Beta-carotene keeps eyes healthy, preventing age-related macular degeneration, which is a leading cause of preventable blindness in developed countries. If you eat excessive amounts of beta-carotene, also found in carrots, you may notice your palms and soles of your feet turn a shade of orange.
Tomato
The antioxidant, lycopene found in tomatoes, may help protect us against cancer. It has been shown to reverse the aging of cells in the prostate that can promote cancer growth, says Dr. Michael Roizen in "The Real Age Diet." The best way to eat your tomatoes is cooked--which makes it easier for the body to absorb the lycopene. So tomato sauce and cooked salsa are even better for you than whole fresh tomatoes.
Yogurt
Not only is yogurt high in protein and calcium, it is also full of friendly probiotics, living microorganisms that help maintain a healthy balance of bacteria in the gastrointestinal tract. An overgrowth of "bad" bacteria can cause yeast infections or diarrhea; probiotics can prevent or reverse such sicknesses. And, since it is protein-rich, yogurt digests slowly and keeps us feeling full longer.
References
- "Encyclopedia of Foods, A Guide to Healthy Nutrition"; Mayo Clinic, University of California Los Angeles and Dole Food Company; 2002
- "The Pocket Idiot's Guide to Superfoods"; Heidi Reichenberger McIndoo; 2007
- Health.com: World's Healthiest Foods
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