The 29 Healthiest Foods on the Planet
The following is a "healthy food hot list" consisting of the 29 food
that will give you the biggest nutritional bang for you caloric buck,
as well as decrease your risk for deadly illnesses like cancer, diabetes
and heart disease. Along with each description is a suggestion as to
how to incorporate these power-foods into your diet.
FRUITS
01. Apricots The Power: Beta-carotene, which helps prevent
free-radical damage and protect the eyes. The body also turns beta-carotene into
vitamin A, which may help ward off some cancers, especially of the
skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them
dried, or if you prefer fresh, buy when still firm; once they soften,
they lose nutrients.
02. Avocados The Power: Oleic acid, an unsaturated fat that helps
lower overall cholesterol and raise levels of HDL, plus a good dose of
fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try
a few slices instead of mayonnaise to dress up your next burger.
03. Raspberries The Power: Ellagic acid, which helps stall
cancer-cell growth. These berries are also packed with vitamin C and are high in
fiber, which helps prevent high cholesterol and heart disease. A cup
has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain
low-fat yogurt or oatmeal (another high fiber food) with fresh berries.
04. Mango The Power: A medium mango packs 57mg of vitamin C, almost
your whole-recommended daily dose. This antioxidant helps prevent
arthritis and boosts wound healing and your immune system. Mangoes also boast
more than 8,000 IU of vitamin A (as beta-carotene). One mango has 135
calories, 1 gram of fat and 4 grams of fiber. Cut on up and serve it
over leafy greens. Bonus: Your salad will taste like dessert!
05. Cantaloupe The Power: Vitamin C (117mg in half a melon, almost
twice the recommended daily dose) and beta-carotene - both powerful
antioxidants that help protect cells from free-radical damage. Plus, half a
melon has 853mg of potassium - almost twice as much as a banana, which
helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat
and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy
smoothie.
06. Cranberry Juice The Power: Helps fight bladder infections by
preventing harmful bacteria from growing. A cup has 144 calories, 0 grams
of fat and 0 fiber. Buy 100 percent juice concentrate and use it to
spice up your daily H20 without adding sugar.
07. Tomato The Power: Lycopene, one of the strongest carotenoids,
acts as an antioxidant. Research shows that tomatoes may cut the risk of
bladder, stomach and colon cancers in half if eaten daily. A tomato has
26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive
oil, because lycopene is best absorbed when eaten with a little fat.
08. Raisins The Power: These little gems are a great source of iron,
which helps the blood transport oxygen and which many women are short
on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle
raisins on your morning oatmeal or bran cereal - women, consider this
especially during your period.
09. Figs The Power: A good source of potassium and fiber, figs also
contain vitamin B6, which is responsible for producing mood-boosting
serotonin, lowering cholesterol and preventing water retention. The Pill
depletes B6, so if you use this method of birth control, make sure to get
extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams
of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of
fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered
alongside a pork tenderloin and the dried variety make a great portable
gym snack.
10. Lemons/Limes The Power: Limonene, furocoumarins and vitamin C,
all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0
fiber. Buy a few of each and squeeze over salads, fish, beans and
vegetables for fat free flavor.
VEGETABLES
11. Onions The Power: Quercetin is one of the most powerful
flavonoids (natural plant antioxidants). Studies show it helps protect against
cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber.
Chop onions for the maximum phyto-nutrient boost, or if you hate to cry,
roast them with a little olive oil and serve with rice or other
vegetables.
12. Artichokes The Power: These odd-looking vegetables contain
silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help
control cholesterol. One medium artichoke has 60 calories, 0 fat and 7
grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze
lemon juice on top, then pluck the leaves off with your fingers and use
your teeth to scrape off the rich-tasting skin. When you get to the
heart, you have found the best part!
13. Ginger The Power: Gingerols may help reduce queasiness; other
compounds may help ward off migraines and arthritis pain by blocking
inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only
1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or
grate into a stir-fry.
14. Broccoli The Power: Indole-3-carbinol and sulforaphane, which
help protect against breast cancer. Broccoli also has lots of vitamin C
and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams
of fiber. Don't overcook broccoli - instead, microwave or steam lightly
to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and
taste, added nutrients and some vitamin C.
15. Spinach The Power: Lutein and zeaxanthin, carotenoids that help
fend off macular degeneration, a major cause of blindness in older
people. Plus, studies show this green fountain of youth may help reverse
some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber.
Add raw leaves to a salad or sauté with a little olive oil and garlic.
16. Chinese cabbage The Power: Brassinin, which some research
suggests may help prevent breast tumors, plus indoles and isothiocyanates,
which lower levels of estrogen, make this vegetable a double-barreled
weapon against breast cancer. A cup will also give you 158mg of calcium
(16 percent of your daily recommended requirement) to help beat
osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find
it in your grocer's produce section or an Asian market. Slice the
greens and juicy white stalks, then sauté like spinach or toss into a
stir-fry just before serving.
17. Squash (Butternut, Pumpkin, Acorn) The Power: Winter squash has
huge amounts of vitamin C and beta-carotene, which may help protect
against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat
and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or
microwave until soft, then dust with cinnamon.
18. Watercress and Arugula The Power: Phenethyl isothiocyanate,
which, along with beta-carotene and vitamins C and E, may help keep cancer
cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber.
Do not cook these leafy greens; instead, use them to garnish a sandwich
or add a pungent, peppery taste to salad.
19. Garlic The Power: The sulfur compounds that give garlic its
pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure
and even reduce your risk of stomach and colon cancer. A clove has 4
calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes,
until soft and sweet and spread on bread instead of butter.
GRAINS/BEANS/NUTS
20. Quinoa The Power: A half cup of cooked quinoa has 5 grams of
protein, more than any other grain, plus iron, riboflavin and magnesium. A
half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to
soup for a protein boost. Rinse first, or it will taste bitter.
21. Wheat Germ The Power: A tablespoon gives you about 7 percent of
your daily magnesium, which helps prevent muscle cramps; it is also a
good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat
and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.
22. Lentils The Power: Isoflavones, which may inhibit
estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9
grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat
and 8 grams of fiber. Isoflavones hold up through processing, so buy
lentils canned, dried or already in soup. Take them to work, and you will
have a protein packed lunch.
23. Peanuts The Power: Studies show that peanuts or other nuts (which
contain mostly unsaturated "good" fat) can lower your heart-disease
risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2
grams of fiber. Keep a packet in your briefcase, gym bag or purse for a
protein-packed post-workout nosh or an afternoon pick me up that will
satisfy you until supper, or chop a few into a stir-fry for a Thai
accent.
24. Pinto Beans The Power: A half cup has more than 25 percent of
your daily requirement of folate, which helps protect against heart
disease and reduces the risk of birth defects. A half-cup (canned) has 103
calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss
into a pot of vegetarian chili.
25. Low Fat Yogurt The Power: Bacteria in active-culture yogurt helps
prevent yeast infections; calcium strengthens bones. A cup has 155
calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in
your own fruit to keep calories and sugar down. If you are lactose
intolerant, never fear - yogurt should not bother your tummy.
26. Skim Milk The Power: Riboflavin (a.k.a. vitamin B2) is important
for good vision and along with vitamin A might help improve eczema and
allergies. Plus, you get calcium and vitamin D, too. One cup has 86
calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go
cold turkey; instead, mix the two together at first. Trust this fact: In
a week or two you won't miss it!
SEAFOOD
27. Shellfish (Clams, Mussels) The Power: Vitamin B12 to support
nerve and brain function, plus iron and hard-to-get minerals like magnesium
and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of
fat and 0 fiber. Try a bowl of tomato-based
(and low fat) Manhattan clam chowder.
28. Salmon The Power: Cold-water fish like salmon, mackerel and tuna
are the best sources of omega-3 fatty acids, which help reduce the risk
of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4
grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or
broil until fish flakes easily with a fork.
29. Crab The Power: A great source of vitamin B12 and
immunity-boosting zinc. A
3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in
sushi is usually made from fish; buy it canned instead and make your
own crab cakes.
