Top 20 Foods
and Their Health Benefits!
TOP 20 FOODS AND THEIR HEALTH BENEFITS
1. FRESH HERBS
When you add these to foods instead of salt and fat, you're making a heart-healthy choice.
They add flavor without the bad stuff. Spices and other foods are delicious ways to eat heart-smart.
- Contain Fiber, Potassium, Vitamin E and Folate
- A serving size contains just .5 gm of saturated fat
Edamame is the Japanese word for soybeans. Soy protein can help lower cholesterol levels.
A cup of edamame also has 8 grams of heart-healthy fiber. To get that much fiber from
whole wheat bread, you’d need to eat about four slices.
4. FRUITS AND BERRIES
Fruits and berries are among the world’s most popular health foods - These sweet, nutritious
foods are very easy to incorporate into your diet because They require little to no preparation.
APPLES: Apples are high in fiber, vitamin C, and numerous antioxidants
This shiny, honey-colored seed has three things that are good for your heart: fiber, phytochemicals called lignans, and omega-3 fatty acids.
6. SEAFOOD & SALMON
They’re especially rich in omega-3 fatty acids and iodine, two nutrients in which most people are deficient. Studies show that people who eat the highest amounts of seafood
— especially fish — tend to live longer and have a lower risk of many illnesses, including heart disease, dementia, and depression.
SALMON: Salmon is a type of oily fish that’s incredibly popular due to its excellent taste and high amount of nutrients, including protein and omega-3 fatty acids. It also contains some VItamin D.
SARDINES: Sardines are small, oily fish that are among the most nutritious foods you can eat. They boast sizable amounts of most nutrients that your body needs.
SHELLFISH: Shellfish ranks similarly to organ meats when it comes to nutrient density.
SHRIMP: Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B12.
TUNA: Tuna is very popular in Western countries and tends to be low in fat and calories while high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low.
- Great source of choline, which is particularly important in brain function and health
- Unprocessed, gently cooked meat is one of the most nutritious foods you can eat.
- Lean beef is among the best sources of protein in existence and loaded with highly bioavailable
iron. Choosing the fatty cuts is fine if you’re on a low-carb diet.
- Chicken breast is low in fat and calories but
extremely high in protein. It’s a great source of
- Lambs are usually grass-fed, and their meat
tends to be high in omega-3 fatty acids.
- Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients
- Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes — and also tastes good on its own.
- Cucumbers are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts,
- Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function
- Kale has become increasingly popular because it’s incredibly high in fiber, vitamins C and K, and a number of other nutrients. It adds a satisfying crunch to
- Many fats and oils are now marketed as health foods, including several sources of saturated fat that were previously demonized
- Butter from grass-fed cows is high in many important nutrients, including vitamin K2.
- Coconut oil contains relatively high amounts of MCTs, may aid Alzheimer’s disease, and has been shown to help you lose belly fat
- Extra virgin olive oil is one of the healthiest vegetable oils you can find. It contains heart-healthy monounsaturated fats and is very high in antioxidants with powerful health benefits.
- Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and cause modest weight loss
- It’s great to use as a salad dressing or to add flavor to meals.
- Dark chocolate is loaded with magnesium and serves as one of the planet’s most powerful sources of antioxidants
- Try this nutty whole grain in place of rice. You can also simmer barley into soups and stews.
- Soy is nutrient rich, including heart-healthy omega 3’s
- Consume in the whole form: eg, soybeans. Also consider tempeh, fermented tofu, and soy miso
- Every time you include spinach to your meal, you’ll receive a high dose of vitamin A and calcium.
- As an added bonus, spinach is really low in calories, so keep them in mind when you are looking to lose weight in a healthy way
- Spinach has two wonderful antioxidants that will improve and keep your eyesight in good health: lutein and zeaxanthin
- Maybe the idea of eating green leaves doesn't exactly excite you, but it is one of the best things you can consume in order to take care of your body and avoid diseases.
- Maintain Tendon and Bone Health
- Includes Vitamin C
- Scientific studies show that it also increases collagen production in our bodies, meaning that the blood vessels, tendons, ligaments, and bones are kept in good shape.
- Along with helping you to get through a cold or even prevent it, vitamin C may help to increase 'good' cholesterol.
- Flavonoids in lemons could help to fight cancer cells growth and have been known to have anti-inflammatory properties.