You can imagine a choice of foods those are nutritious, tasty and good for your health- i,e. they have helped you maintain a nice healthy body weight, improved your overall mood, and also reduced the risk of developing diseases.
"The Medical News Today" information article provides the details on the top ten foods considered as the most healthiest according to the surveys and sources they have included the following as the best :
1. Apples
2. Almonds
3. Broccoli
4. Blueberries
5. Oily fish
6. Leafy green vegetables
7. Sweet potatoes
8. Wheat germ
9. Avocados
10.Oatmeal
1.Apples
Apples are an excellent source of antioxidants, which combat the free radicals from our body. Free radicals are the damaging substances generated in the body which cause undesirable changes and are also involved with the aging process and some other diseases.
From the research of animal studies have found that an antioxidant found in apples might extend the lifespans.
Researchers at the Florida State University said that the apples are a "miracle fruit". Researchers from Wageningen University in the Netherlands, found that the consuming fruits with white edible portions, such as pears and apples, can potentially reduce the risk of "stroke" by 52%. It's incredible.
2.Almonds
Almonds which are rich in nutrients, including vitamin-E, iron, magnesium, fiber, calcium and riboflavin. It is also helpful to maintain healthy cholesterol levels in your body.
The fatty acid profile of almonds, that is made up of 91% to 94% unsaturated fatty acids, may partly explain why it helps to maintain your healthy cholesterol level.
If you can take 1.5 ounces of dry roasted, lightly salted almonds everyday it will reduced hunger and improved dietary vitamin-E and "good" fat with no increase in your body weight.
By Eating a handful of nuts in a day could help you live longer and lower your risk of death from heart disease and cancer.
Researchers at the Florida State University said that the apples are a "miracle fruit". Researchers from Wageningen University in the Netherlands, found that the consuming fruits with white edible portions, such as pears and apples, can potentially reduce the risk of "stroke" by 52%. It's incredible.
Almonds which are rich in nutrients, including vitamin-E, iron, magnesium, fiber, calcium and riboflavin. It is also helpful to maintain healthy cholesterol levels in your body.
Almonds have more fiber than any of the other tree nuts.
The fatty acid profile of almonds, that is made up of 91% to 94% unsaturated fatty acids, may partly explain why it helps to maintain your healthy cholesterol level.
If you can take 1.5 ounces of dry roasted, lightly salted almonds everyday it will reduced hunger and improved dietary vitamin-E and "good" fat with no increase in your body weight.
By Eating a handful of nuts in a day could help you live longer and lower your risk of death from heart disease and cancer.
3. Broccoli
Broccoli is rich in calcium, fiber, fol potassium, and phyto nutrients. Phyto nutrients are compounds which reduce the risk of developing diabetes, heart disease, and some cancers. It can be said that, Broccoli also contains vitamin-C as well as beta-carotene and antioxidant.
A single 100 gram serving of broccoli can provide you with over 150% of the recommended daily intake of vitamin-C, which in large doses can potentially shorten the duration of the common cold.
Another ingredient sulforphane, which exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory qualities. However, over cooking can destroy most of the benefits.
Recent developments on the benefits of broccoli from MNT news.
- Lightly steamed broccoli contains the powerful anticancer enzyme myposinase. However, if you overcook it the health benefits are undermined.
- A UK study found that sulforaphane, a compound found in broccoli and other cruciferous vegetables such as Cabbage and Brussels sprouts, could help fight osleoarthritis, the most common form of arthritis.
4.Blueberries
Blueberries are rich in fiber, antioxidants and phytonutrients. phytonutrients are natural chemicals found in plants.
Unlike minerals and vitamins those are also found in plant foods, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.
According to a study carried out at Havard Medical School, elderly people who eat plenty of blueberries ( and strawberries) are less likely to suffer from cognitive decline.
Regular blueberry consumption can reduce the risk of hypertension (high blood pressure) by 10%, because of the berry's bio-active compounds, anthocyanins-which was reported by the scientists from East Anglia University, England and Havard University, USA, in the American Journal Of Nutrition.
Recent developments on the benefits of blueberries from MNT news.
Blueberries and strawberries may reduce women's risk of heart attack. Women could reduce their risk of heart attack by as much as 33% by eating three or more servings of blueberries and strawberries per week.
Could blueberries help treat Parkinson's disease? Researchers from Memorial University of Newfoundland in Canada suggest blueberries could help treat Parkinson's disease and other neurodegerative disorders.
5. Oily fish
Some fishes have oil in their tissues and around the gut. Their lean fillets contain upto 30% oil and anchovies specially omega-3, fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system.
Oily fish are also known to provide benefits for patients with inflammatory conditions, such as arthritis.
Oily fish also contain vitamin A &D.
Scientists at UCLA's Jonson Comprehensive Cancer Center found that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements.
Recent developments on the benefits of oily fish from MNT news.
Eating oily fish could cut your risk of rheumatoid arthritis by 50% according to a study published in the journal Annals of the Rheumatic Diseases.
6. Leafy green vegetables
Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person's risk of developing diabetes type 2.
Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed or very lightly boiled, it is a good source of vitamin A,B,C and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid , potassium, calcium, manganese, betaine and iron.
The Center for Science in the Public Interest, USA, compared the nutritional value of sweet potatoes to other vegetables. The sweet potatoes ranked number one, when vitamin A&C, iron, calcium, protein and complex carbohydrates were considered.
Wheat germ is high in several vital nutrients such as vitamin E, folic acid (flotate), magnesium, zinc, phosphorus, thiamin as well as essential fatty acids and fatty alcohols.
Wheat germ is also a very good source of fiber which is very helpful for our body.
Avocados are also very rich in vitamin B, as well as vitamin K and E. Avocados also have a very high fiber content of 25% soluble and 75% insoluble fiber.
Studies have shown that regular avocado consumption lowers blood cholesterol levels.
Avocado extracts are currently being studies in the laboratory to see whether they might be useful for treating diabetes or hypertension.
Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the precancerous cells.
Recent developments on the benefits of avocados from MNT news.
Consuming avocados may be associated with better diet quality and nutrient intake level, lower intake of added sugars, lower body weight, BMI and waist circumferences, according to a study published in Nutrition Journal.
10.Oatmeal
Oily fish are also known to provide benefits for patients with inflammatory conditions, such as arthritis.
Oily fish also contain vitamin A &D.
Scientists at UCLA's Jonson Comprehensive Cancer Center found that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements.
Recent developments on the benefits of oily fish from MNT news.
Eating oily fish could cut your risk of rheumatoid arthritis by 50% according to a study published in the journal Annals of the Rheumatic Diseases.
6. Leafy green vegetables
Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person's risk of developing diabetes type 2.
Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed or very lightly boiled, it is a good source of vitamin A,B,C and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid , potassium, calcium, manganese, betaine and iron.
7.Sweet potatoes
Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrate, vitamin C, vitamin B, as well as carotene (the pink and yellow ones)The Center for Science in the Public Interest, USA, compared the nutritional value of sweet potatoes to other vegetables. The sweet potatoes ranked number one, when vitamin A&C, iron, calcium, protein and complex carbohydrates were considered.
8.Wheat germ
Wheat germ is a part of wheat that grow into a plant- the embryo of the seed. Germ, along with bran, is commonly a by-product or the milling; when cereals are refined, the germ and bran are often milled out.Wheat germ is high in several vital nutrients such as vitamin E, folic acid (flotate), magnesium, zinc, phosphorus, thiamin as well as essential fatty acids and fatty alcohols.
Wheat germ is also a very good source of fiber which is very helpful for our body.
9.Avocados
Many people avoid avocados because of its high fat content, they believe that avoiding all fats leads to better health and easier- to- control body weight- this is a myth. Approximately 75% of the calories in an avocado come from fat; mostly mono-saturated fat. It also have 35% more potassium than bananas.Avocados are also very rich in vitamin B, as well as vitamin K and E. Avocados also have a very high fiber content of 25% soluble and 75% insoluble fiber.
Studies have shown that regular avocado consumption lowers blood cholesterol levels.
Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the precancerous cells.
Recent developments on the benefits of avocados from MNT news.
Consuming avocados may be associated with better diet quality and nutrient intake level, lower intake of added sugars, lower body weight, BMI and waist circumferences, according to a study published in Nutrition Journal.
10.Oatmeal
Oatmeal is meal made from rolled or ground oats. In the United Kingdom and the Republic of Ireland, the term "porridge" or "parridge" oats are common terms for the breakfast cereal that is usually cooked.
Inters in oatmeal has increased considerably over the last twenty years because of its health benefits.
Studied have shown that if you eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they are too high, will drop, because of the cereal's soluble fiber content. When findings were published in the 1980s, an" oat bran craze " spread across the USA and Western Europe. The oats craze dropped in the 1990s.
In 1997, the FDA (Food and Drug Administration) agreed that foods with high levels of rolled oats or oat bran could include their data on their labels about their cardiovascular heart benefits if accompanied with a low fat diet. This was followed by another surge in oat meal popularity.
Oats are rich in complex carbohydrates as well as water soluble fiber, which slow digestion down and stabilize levels of blood - glucose.
Oat meal is very rich in vitamin B, omega 3 fatty acids, flotate (folic acid) and potassium.
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