If food were superheroes, these ten would form the Justice League fighting the enemies of fast food and trans-fat in their quest towards a population of healthy people living a well-balanced and nutritional life. They are the superhero foods that should be in everyone's kitchen because they contain such a wealth of disease fighting substances.
Berries - Berries are a powerful dose of disease fighting antioxidants with blueberries being at the top the list of antioxidant-rich fruits list, followed by cranberries, blackberries, raspberries, and strawberries. Berries, particularly cranberries, may also help ward off urinary tract infections.
Dairy - Dairy foods are not only the best food source of dietary calcium, but also have plenty of protein, vitamins (especially vitamin D), and minerals. The U.S. government's Dietary Guidelines recommend having three daily servings of low-fat dairy products, as well as doing weight-bearing exercise, to help keep bones strong. Three daily servings of dairy may help decrease belly fat and enhance weight loss.
Fatty Fish - Omega-3 fatty acids are abundant in fish like salmon and tuna, disease fighting foods that can help lower blood fats and prevent blood clots associated with heart disease. Another benefit to eating meals containing salmon or tuna is you'll reduce your intake of saturated fat from higher-fat entrees.
Dark, Leafy Greens - One of the best disease fighting foods is dark, leafy greens, which include everything from spinach, kale, and dark lettuces. They are loaded with vitamins, minerals, beta-carotene, vitamin C, iron, magnesium, carotenoids, phytochemicals, and antioxidants.
Whole Grains - Whole grains include the nutritional components that are typically stripped away from refined grains. They contain folic acid, selenium, and B vitamins, and are important to heart health, weight control, and reducing the risk of diabetes.
Sweet Potatoes - These delicious orange tubers are boasting a wealth of antioxidants; phytochemicals including beta-carotene, vitamins C and E, calcium, copper, iron, and potassium. The fiber in sweet potatoes promotes a healthy digestive tract, and the antioxidants play a role in preventing heart disease and cancer.
Tomatoes - These red-hot fruits of summer are bursting with flavor and an antioxidant that may help protect against some cancers. They also deliver an abundance of vitamins A and C, potassium, and phytochemicals.
Beans and Legumes - These nutritious nuggets are packed with phytochemicals; fat-free, high-quality protein; folic acid; fiber; iron; magnesium; and small amounts of calcium. Beans are an excellent and inexpensive protein source and a great alternative for low-calorie vegetarian meals. Eating beans and legumes regularly as part of a healthy eating plan can help reduce the risk of certain cancers; lower blood cholesterol and triglyceride levels; and stabilize blood sugar.
Nuts - Nuts are full healthy, mono- and polyunsaturated fats, which can help lower cholesterol levels and help to prevent heart disease. In addition, nuts are a good source of protein, fiber, selenium, vitamin E, and vitamin A.
Eggs - Eggs have been shown to supply nutrients that promote eye health and help prevent age-related macular degeneration, the leading cause of blindness in older people.
So, next time you are out and about shopping be sure to pay extra attention the aisles with these foods in them, but keep in mind that it takes more than these to make a healthy diet. Healthy dietary patterns should replace less healthful foods, helping you cut calories while boosting nutrition in your everyday diet
Seek the opinion of your doctor before following of any diet treatment and regiment. Only a doctor can provide you with advice on what is safe and most effective for you.
By: B Healey
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