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List of Healthy Foods

Nutritionists and health experts has praised the benefits of certain foods. Eating healthfully has been sown to reduce risk of obesity, types of cancer and cardiovascular illnesses. Often its difficult to understand which foods to eat for specific benefits.

Keep in mind:

  • Phytonutrients are natural chemicals found in plants.
  • Antioxidants helps to improve your ability to fight infection and protect cells against the effects of free radicals.

WATERMELONS /

Watermelons are a good source of vitamins A(promotes good eyesight) and C(provides protection against immune system deficiencies). Many people avoid watermelon due to high levels of sugar, but according to recent research, it appears to be associated with a wide range of benefits. A fully grown watermelon has typically 6% of sugar and 91% of water by weight which clears up why a surprising number of people wonder about its potential health benefits.

Read more about Watermelons

APPLES /

Apples are called nutritional powerhouses due to their impressive nutritional profile. They are very rich in Vitamin C(a powerful natural antioxidant that is capable of blocking some damage that is caused by free radicals. It also boosts the body's resistance against infectious agents), B-complex vitamins (such as Thiamine, Vitamin B-6 and Riboflavin), Phytonutrients(helps to protect the body from detrimental effects of free radicals), Dietary Fiber(which helps prevent development of certain diseases and help prevent a good amount of bad cholesterol in ones blood from rising) and Minerals(such as potassium and calcium). Antioxidants fights free radicals(damaging substances that are generated in the body causing undesirable changes and are also involved in diseases and aging process). In one of these studies, investigators found that woman who starts a regime of eating apples on a daily basis experienced a 4% increase in good cholesterol(HDL) and a 23% drop in bad cholesterol(LDL). Eating apples can help prevent dementia, reduce risk of diabetes and stroke.

ALMONDS /

Approximately one ounce of almonds contains 1/8 of our recommended daily amount of protein. They may be eaten toasted, raw or on their own. They are used as ingredients for several different dishes.

Almonds are an excellent source of copper, magnesium, protein, healthy unsaturated fatty acids, vitamin E, iron, calcium, fiber and riboflavin.  

The potential health benefits associated with consuming almonds include reducing risks of heart disease and cancer, and lowering cholesterol.

Lowering cholesterol In a recent study conducted by the Journal of the American Dietetic Association found that eating almonds increases vitamin E levels in red blood cells and plasma, lowers cholesterol.

Heart disease Almonds are associated with being good for the heart and improved levels of blood lipids.

Risk of cancer According to the department of nutrition, almond consumption can reduce colon cancer risks.

AVOCADO /

The majority of people avoid avocados because it is high in fat; they believe that they avoiding just about all fats will lead to an easier to control body weight and better health when in reality most people are causing more harm to their bodies. Approximately 70% to 80% of the calories in avocados(which is classified as a fruit) come from mono-unsaturated fat that is burned for energy.

It is high in potassium and helps to balance potassium to sodium ratio. An avocado contains about 22.5 grams of fat, 2/3 are mono-unsaturated. It is also low in fructose and provides almost 20 essential health boosting nutrients such as vitamin E, B vitamins, colic Acid, Fiber and Potassium(35% more potassium than bananas.). Avocados hits the top list of the safest fruits that one can buy, so it does not matter whether they're conventionally grown or organic as their thick skins protects the inner and most important part of the fruit from pesticides.

BROCCOLI /

Broccoli is rich in calcium, fiber, phytonutrients and potassium. Phytonutrients are compounds that reduce risks of developing diabetes, cancers and heart diseases. It also contains vitamin C as well as antioxidant and beta-carotene. 100 grams of broccoli provides over 150% of the recommended daily intake of vitamin C, which can shorten the duration of common colds.

As mentioned, broccoli can significantly reduce ones risk of developing cancer if the enzyme myrosinase isn't destroyed while it is being cooked. To preserve the phytonutrients it is best to slightly steam the vegetable.

BLUEBERRIES /

Blueberries are an excellent source of phytonutrients, fiber and antioxidants and are especially high in flavonoids and heart-protective carotenoids, and they encourage memory, heart and urinary-tract health. Also contain high levels of vitamins E and C. Unlike Vitamins and Minerals that are found in plant foods, phytonutrients are not essential for keeping humans alive, but they help to prevent diseases and keeping the body working effectively.

How to eat them: Add berries to your yogurt or cereal or blend into smoothies.

FLAXSEEDS /

Some people call it one of the most powerful plant foods in the planet. Studies have shown that it may help reduce cancer, stroke, diabetes and heart disease. It is found in all kinds of foods from crackers to oatmeal.

Although it contains many healthy components, there are three reasons for it's popular reputation.

  • Fiber: It contains both insoluble and soluble types.
  • Lignans: It contains 75 - 800 times more lignans than most other plant foods and both contain antioxidant and estrogen qualities.
  • Omega-3 fatty acids: It contains a good amount of fats that have shown to have heart healthy effects. One tablespoon contains 2 grams of omega-3.

SWEET POTATOES /

Sweet potatoes are very rich in beta carotene, dietary fiber, vitamin B, vitamin C, complex carbohydrates. It is ranked number one by The Center for Science in the Public Interest when iron, protein, calcium, vitamins C and A and complex carbohydrates were considered.

Sweet potatoes does not take long to be prepared. Cut them into 1/2-inch slices and steam them for 7 minutes. It will help bring out their great sweet flavor but also help to maximize it's nutritional value. If you want a little more taste, you may also add nutmeg, cloves or cinnamon for extra nutrition and flavor.

As mentioned sweet potato include beta-carotene but it only begins to inform about it's antioxidants. In a recent study, it was shown that when passing through ones digestive tract, sweet potato peonidins and cyanidins may lower the potential health risk posed by oxygen radicals and heavy metals.

OREGANO /

Oregano is used to treat gastrointestinal disorders, menstrual cramps, urinary and respiratory tract disorders. It is also applied to help treat skin conditions such as dandruff and acne. It contains iron, manganese, vitamin E, calcium, fiber, omega fatty acids and typtophan.

It is also a a rich source of: Dietary antioxidants and vitamin K which promotes bone growth, production of blood clotting proteins and maintainance of bone density.

TOMATOES /

Tomatoes are the treasure of riches when it comes to antioxidant benefits.

In terms of normal conventional antioxidants, tomatoes has an excellent amount of beta-carotene and vitamin C, mineral manganese and vitamin E. In terms of phytonutrients, tomatoes are off the charts and include:

  1. Glycosides
    1. Esculeoside A
  2. Fatty acid derivatives
    1. 9-oxo-octadecadienoic Acid
  3. Hydroxycinnamic Acids
    1. Coumaric Acid
    2. Ferulic Acid
    3. Caffeic Acid 
  4. Carotenoids
    1. Lutein
    2. Beta-carotene
    3. Lycopene
    4. Lutein
  5. Flavonols
    1. Quercetin
    2. Rutin
    3. Kaempferol
  6. Flavonones
    1. Chalconaringenin
    2. Naringenin

These specific antioxidant nutrients that are found in tomatoes are all associated with antioxidant protection. This protection comes in many forms such as reduced lipid peroxidation and antioxidant enzyme.

BLACK BEANS /

Black beans are easy to cook and cheap to buy which makes them a staple in people's diets. They are high on protein which makes them a substitute in meat among vegetarians and they're a rich source of fiber which helps you to stay full and specially if you are aiming for weight loss, beans is a great option.

One single cup serving of black beans gets nearly 15 grams of fiber(over half of a the daily recommended amount) and 15 grams of protein. There are very little fruits, vegetables, meats, dairy products, nuts, seeds or seafood in the world where you can find outstanding protein to fiber combination.

This is a list of healthy foods to eat for your diet or even snack, full of fiber to help with weight loss if that is your goal. Stay commited.

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