Top 10 Foods with the Most Health Benefits

Posted on February 1, 2013
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Today’s guest blog is by Samantha Samonte who writes for Culinary One, a blog about food and all its scrumptious glory. She spends the rest of her time guest blogging for other websites.

Nowadays, with the extent of pollution one is forced to breathe in the city, it is vastly recommended to arm yourself with anti-oxidants, phyto-nutrients, fiber, omega-3, beta-carotene and vitamins from a to z. Many resort to popping vitamin and food supplements, while others favor the old fashioned way: keeping it real by benefiting from eating foods that are good for the body.

But just what are the leading foods that give you the most nutrients, strengthens the immune system and may even delay aging?

1.  ALMONDS – It only takes seven almonds for you to get 23 milligrams of protein. This nut is packed with protein, fiber, vitamin E, riboflavin, magnesium, iron and calcium. And the fat content is the kind that lowers blood cholesterol.

2. APPLES – Fresh apples are rich in pectin, a fiber that lowers high blood pressure and glucose levels. It is rich in the anti-oxidant – vitamin C which aids your tissues to form collagen, which then keeps your skin elastic and taut while keeping your blood vessels in tip top shape.

3. BLUEBERRIES – High in fiber and vitamin C! This berry aids in aging well and may help prevent chronic diseases. If short-term memory is a hindrance, this phytonutrient may help. Phyto-nutrients are a group of compounds that may help prevent chronic diseases such as heart disease, diabetes and some cancers

4. BROCCOLI – Another phyto-nutrient and an anti-oxidant, this vegetable is known to preserving eye health and is also an excellent source of vitamin C and folate.

5. RED BEANS – These beans are an excellent source of protein, iron, phosphorus and potassium. A guilt free source of carbohydrate, it is high in dietary fiber while being low in fat.

6. SALMON – Good for the heart and rich omega-3 fatty acids, this super food can help unclog arteries and keep the blood-flow running. It also protects against irregular heartbeats and decreases triglyceride levels, which can lower blood pressure levels and reduce the risk of stroke.

7. SPINACH – This phyto-nutrient is high in vitamin A, C and folate which boosts your immune system and helps keep your hair and skin healthy. Rich in carotenoids – beta-carotene, lutein and zeaxanthin, this green vegetable protects against age related eye diseases, heart disease and cancers.

8. SWEET POTATOES – Truly high in beta-carotene, this fiber and potassium rich staple helps slow aging and reduces cancers. Being a starch, it is tummy filling while being low in calories. A half of a large sweet potato has only 81 calories.
9. VEGTABLE JUICE – Although juicing removes some fiber, it is a fast and practical way of getting a lot of vitamins, minerals and other nutrients when on the go. Tomato juice for example, is rich in the anti-oxidant, lycopene, which reduces heart attacks and prostate cancer.

10.WHEAT GERM – The more you get to the center the more potent it becomes. Although the wheat germ is only a tiny part of the seed, it is the one responsible for the growth of the new plant sprout. Hence it is packed with the most nutrients namely thiamin, folate, magnesium and zinc. It also contains protein, fiber and some good fat.

photo credit: mynameisharsha via photopin cc

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