Author and CNS board-certified nutritionist Jonny Bowden maintains that "Truth be told, what you eat probably matters less than how much processing it's undergone." Dr. Bowden recommends eating natural, raw and unprocessed foods. Food left in its original form, without alteration by processing or preparation, retains minerals, enzymes, phytochemicals, antioxidants, healthy fats and nutrients, according to Bowden.
Carrots
The Harvard School of Public Health not only lists vegetables as a heart-healthy food, but suggests that eating them may prevent diverticulitis (an intestinal disease), reduce the chance of macular degeneration (vision loss), assist in lowering blood pressure and possibly reduce the incidence of cancer. Carrots are packed full of beta-carotene, which according to the National Institutes of Health promotes healthy eyes.
Berries
Dr. Jonny Bowden cites the low-calorie, high-fiber qualities of berries, in addition to studies showing that consuming berries helps to fight cancer and improve memory. The Mayo Clinic gives a special nod to blueberries for their ability to prevent infections of the urinary tract, as well helping to improve short-term memory.
Broccoli
Broccoli is loaded with antioxidants from vitamins C and A, as well as fiber, foliate, calcium and potassium. The Centers for Disease Control and Prevention (CDC) warn: "The flower buds or florets are richer in beta-carotene than the stalks." Eating broccoli fresh, including the stalk, is the way to gain the most benefit from the vegetable.
Beans
Beans are a source of "iron, magnesium, phosphorus, potassium, copper and thiamin," according to the Mayo Clinic. The Mayo Clinic particularly singles out red beans (dark red kidney and small red beans) as a healthy menu choice.
Brown Rice
Whole grains are part of the U.S. Department of Agriculture's Healthy Eating Pyramid, and the Harvard School of Public Health cites brown rice, as a carbohydrate, as a good source of energy. Rice has the additional benefit of fiber and, according to the University of Nebraska-Lincoln, it "may help reduce the risk of diabetes, heart disease and certain cancers."
Squash
Squash also contains high amounts of the nutrient beta-carotene. The CDC advises: "To gain the full nutritional benefits of this vegetable, the skins or rinds must be eaten."
Nuts
Nuts are excellent sources of fiber, iron, calcium and riboflavin, as well as magnesium. The Mayo Clinic isolates almonds as the best nut selection, because of their levels of monounsaturated fat. Studies cited by the Mayo Clinic indicate that almonds may reduce the level of blood cholesterol.
Tea
Antioxidants slow the aging process, and anti-inflammatories help reduce joint pain related to arthritis. "All forms of tea (black, oolong, white, green and the newer Yerba Matte) are loaded with antioxidants and anti-inflammatories," according to Dr. Jonny Bowden.
Apples
Pectin, according to the Mayo Clinic, reduces glucose levels and lowers blood cholesterol. Apples are loaded with pectin. Fresh apples have the added advantage of vitamin C, an antioxidant cell safety net, as well as an aid in retaining iron and a source for healthy capillaries and blood vessels. The old adage stating that "an apple a day keeps the doctor away" is still sound advice.
Garlic
Fresh garlic, whether raw, sautéed or baked, is an excellent source of thiosulfinates. The USDA Agricultural Research Service states: "These sulfur compounds . . . may lower blood pressure and break up potentially harmful clusters of platelets in the bloodstream."
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