Tuesday, July 15, 2008

21 Healthy Foods to Include in Your Diet

Here are some foods that nutritionists recommend including in your diet:

  1. Almonds: reduces cholesterol, prevents cancer, in Ayurveda it is considered nutritive for the brain and the nervous system, constituents of almond have anti-inflammatory, immunity boosting, and anti-hepatotoxicity effects
  2. Beans: chock full of the B vitamins including folic acid, niacin, pyridoxine and thiamine, good source of Vitamin K and iron
  3. Beets: rich in folate and antioxidants
  4. Cabbage: contains nutrient called sulforaphane, a chemical believed to boost cancer-fighting enzymes
  5. Cinnamon: said to assist in controlling blood sugar and cholesterol
  6. Canned pumpkin: high in fiber and vitamin A, has very few calories
  7. Swiss chard: packed with carotenoids that can protect aging eyes
  8. Frozen blueberries: associated with better memory
  9. Goji berries: considered a medicinal food in Tibet for over 1,700 years
  10. Guava: very high concentration of lycopene, an antioxidant that fights prostate cancer, just 1 cup provides 688 milligrams of potassium, and it is the ultimate high-fiber food - around 9 grams of fiber in every cup
  11. Purslane: a popular vegetable and herb in many countries, purslane has very high amount of heart-healthy omega-3 fats of any edible plant, and 10 to 20 times more melatonin - an antioxidant that may inhibit cancer growth
  12. Pomegranate Juice: could lower blood pressure chock full of antioxidants
  13. Prunes/Dried plums: packed with antioxidants
  14. Pumpkin seeds: packed with magnesium - a mineral linked to longevity
  15. Quinoa: high protein content (12%–18%), a balanced set of essential amino acids, good source of dietary fibre, high in phosphorus, magnesium and iron, gluten free and hence easy to digest.
  16. Sardines: high in omega-3’s, loaded with calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as all B vitamins
  17. Salmon: high in protein, high Omega-3 Fatty Acids, and high Vitamin D content
  18. Spinach: rich source of iron, high calcium content, an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, potassium, and vitamin B6, also a good source of dietary fiber, copper, protein, phosphorous, zinc, vitamin E,f omega-3 fatty acids, niacin and selenium
  19. Tomatoes: rich in vitamin C and contain lycopene
  20. Turmeric: it may have anti-inflammatory and anti-cancer properties.
  21. Walnuts: high in antioxidants and ALA - a plant-based omega-3 fatty acid, contain arginine - an amino acid that keeps blood vessels flexible

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