The29HealthiestFoodsonthePlanet
Thefollowingisa"healthyfoodhotlist"consistingofthe29foodthatwillgiveyouthebiggestnutritionalbang
foryoucaloricbuck,aswellasdecreaseyourriskfordeadlyillnesseslikecancer,diabetesandheartdisease.
Alongwitheachdescriptionisasuggestionastohowtoincorporatethesepower-foodsintoyourdiet.
01.Apricots
ThePower:Beta-carotene,whichhelpspreventfree-radicaldamageand
protecttheeyes.Thebodyalsoturnsbeta-caroteneintovitaminA,whichmay
helpwardoffsomecancers,especiallyoftheskin.Oneapricothas17calories,
0fat,1gramoffiber.Snacksonthemdried,orifyoupreferfresh,buywhenstill
firm;oncetheysoften,theylosenutrients.
02.Avocados
ThePower:Oleicacid,anunsaturatedfatthathelpsloweroverallcholesterol
andraiselevelsofHDL,plusagooddoseoffiber.Oneslicehas81calories,8
gramsoffatand3gramsoffiber.Tryafewslicesinsteadofmayonnaiseto
dressupyournextburger.
03.Raspberries
ThePower:Ellagicacid,whichhelpsstallcancer-cellgrowth.Theseberriesare
alsopackedwithvitaminCandarehighinfiber,whichhelpspreventhigh
cholesterolandheartdisease.Acuphasonly60calories,1gramoffatand8
gramsoffiber.Topplainlow-fatyogurtoroatmeal(anotherhighfiberfood)
withfreshberries.
04.Mango
ThePower:Amediummangopacks57mgofvitaminC,almostyourwhole-
recommendeddailydose.Thisantioxidanthelpspreventarthritisandboosts
woundhealingandyourimmunesystem.Mangoesalsoboastmorethan8,000
IUofvitaminA(asbeta-carotene).Onemangohas135calories,1gramoffat
and4gramsoffiber.Cutonupandserveitoverleafygreens.Bonus:Your
saladwilltastelikedessert!
05.Cantaloupe
ThePower:VitaminC(117mginhalfamelon,almosttwicetherecommended
dailydose)andbeta-carotene-bothpowerfulantioxidantsthathelpprotect
cellsfromfree-radicaldamage.Plus,halfamelonhas853mgofpotassium-
almosttwiceasmuchasabanana,whichhelpslowerbloodpressure.Halfa
melonhas97calories,1gramoffatand2gramsoffiber.Cutintocubesand
freeze,thenblendintoanicysmoothie.
06.CranberryJuice
ThePower:Helpsfightbladderinfectionsbypreventingharmfulbacteriafrom
growing.Acuphas144calories,0gramsoffatand0fiber.Buy100percent
juiceconcentrateanduseittospiceupyourdailyH20withoutaddingsugar.
07.Tomato
ThePower:Lycopene,oneofthestrongestcarotenoids,actsasanantioxidant.
Researchshowsthattomatoesmaycuttheriskofbladder,stomachandcolon
cancersinhalfifeatendaily.Atomatohas26calories,0fatand1gramof
fiber.Drizzlefreshsliceswitholiveoil,becauselycopeneisbestabsorbedwhen
eatenwithalittlefat.
08.Raisins
ThePower:Theselittlegemsareagreatsourceofiron,whichhelpstheblood
transportoxygenandwhichmanywomenareshorton.Ahalf-cuphas218
calories,0fatand3gramsoffiber.Sprinkleraisinsonyourmorningoatmealor
brancereal-women,considerthisespeciallyduringyourperiod.
09.Figs
ThePower:Agoodsourceofpotassiumandfiber,figsalsocontainvitaminB6,
whichisresponsibleforproducingmood-boostingserotonin,lowering
cholesterolandpreventingwaterretention.ThePilldepletesB6,soifyouusethis
methodofbirthcontrol,makesuretogetextraB6inyourdiet.Onefighas37to
48calories,0fatand2gramsoffiber.(Cookielovers-figbarshavearound56
calories,1gramoffatand1gramoffiberpercookie).Freshfigsaredelicious
simmeredalongsideaporktenderloinandthedriedvarietymakeagreatportablegymsnack.
10.Lemons/Limes
ThePower:Limonene,furocoumarinsandvitaminC,allofwhichhelpprevent
cancer.Awedgehas2calories,0fatand0fiber.Buyafewofeachand
squeezeoversalads,fish,beansandvegetablesforfatfreeflavor.
VEGETABLES
11.Onions
ThePower:Quercetinisoneofthemostpowerfulflavonoids(naturalplant
antioxidants).Studiesshowithelpsprotectagainstcancer.Acup(chopped)
has61calories,0fatand3gramsoffiber.Choponionsforthemaximumphyto-
nutrientboost,orifyouhatetocry,roastthemwithalittleoliveoilandserve
withriceorothervegetables.
12.Artichokes
ThePower:Theseodd-lookingvegetablescontainsilymarin,anantioxidantthat
helpspreventskincancer,plusfibertohelpcontrolcholesterol.Onemedium
artichokehas60calories,0fatand7gramsoffiber.Steamoverboilingwater
for30to40minutes.Squeezelemonjuiceontop,thenplucktheleavesoffwith
yourfingersanduseyourteethtoscrapeofftherich-tastingskin.Whenyouget
totheheart,youhavefoundthebestpart!
13.Ginger
ThePower:Gingerolsmayhelpreducequeasiness;othercompoundsmayhelp
wardoffmigrainesandarthritispainbyblockinginflammation-causing
prostaglandins.Ateaspoonoffreshgingerroothasonly1calorie,0fatand0
fiber.Peelthetoughbrownskinandsliceorgrateintoastir-fry.
14.Broccoli
ThePower:Indole-3-carbinolandsulforaphane,whichhelpprotectagainst
breastcancer.BroccolialsohaslotsofvitaminCandbeta-carotene.Onecup
(chopped)has25calories,0fatand3gramsoffiber.Don''tovercookbroccoli-
instead,microwaveorsteamlightlytopreservephytonutrients.Squeezefresh
lemonontopforazestyandtaste,addednutrientsandsomevitaminC.
15.Spinach
ThePower:Luteinandzeaxanthin,carotenoidsthathelpfendoffmacular
degeneration,amajorcauseofblindnessinolderpeople.Plus,studiesshowthis
greenfountainofyouthmayhelpreversesomesignsofaging.Onecuphas7
calories,0fatand1gramoffiber.Addrawleavestoasaladorsautéwitha
littleoliveoilandgarlic.
16.BokChoy(Chinesecabbage)
ThePower:Brassinin,whichsomeresearchsuggestsmayhelppreventbreast
tumors,plusindolesandisothiocyanates,whichlowerlevelsofestrogen,make
thisvegetableadouble-barreledweaponagainstbreastcancer.Acupwill
alsogiveyou158mgofcalcium(16percentofyourdailyrecommended
requirement)tohelpbeatosteoporosis.Acup(cooked)has20calories,0fat
and3gramsoffiber.Finditinyourgrocer''sproducesectionoranAsianmarket.
Slicethegreensandjuicywhitestalks,thensautélikespinachortossintoastir-
fryjustbeforeserving.
17.Squash(Butternut,Pumpkin,Acorn)
ThePower:WintersquashhashugeamountsofvitaminCandbeta-carotene,
whichmayhelpprotectagainstendometrialcancer.Onecup(cooked)has80
calories,1gramoffatand6gramsoffiber.Cutoninhalf,scoopouttheseeds
andbakeormicrowaveuntilsoft,thendustwithcinnamon.
18.WatercressandArugula
ThePower:Phenethylisothiocyanate,which,alongwithbeta-
caroteneandvitaminsCandE,mayhelpkeepcancercellsat
bay.Onecuphasaround4calories,0fatand1gramoffiber.
Donotcooktheseleafygreens;instead,usethemtogarnisha
sandwichoraddapungent,pepperytastetosalad.
19.Garlic
ThePower:Thesulfurcompoundsthatgivegarlicitspungentflavorcanalso
lowerLDL("bad")cholesterol,lowerbloodpressureandevenreduceyourriskof
stomachandcoloncancer.Aclovehas4calories,0fatand0fiber.Bakea
wholeheadfor15to20minutes,untilsoftandsweetandspreadonbread
insteadofbutter.
GRAINS/BEANS/NUTS
20.Quinoa
ThePower:Ahalfcupofcookedquinoahas5
gramsofprotein,morethananyothergrain,plus
iron,riboflavinandmagnesium.Ahalf-cuphas
318calories,5gramsoffatand5gramsoffiber.
Addtosoupforaproteinboost.Rinsefirst,oritwill
tastebitter.
21.WheatGerm
ThePower:Atablespoongivesyouabout7percentofyourdailymagnesium,
whichhelpspreventmusclecramps;itisalsoagoodsourceofvitaminE.One
tablespoonhas27calories,1gramoffatand1gramoffiber.Sprinklesome
overyogurt,fruitorcereal.
22.Lentils
ThePower:Isoflavones,whichmayinhibitestrogen-promotedbreastcancers,
plusfiberforhearthealthandanimpressive9gramsofproteinperhalfcup.A
half-cup(cooked)has115calories,0fatand8gramsoffiber.Isoflavoneshold
upthroughprocessing,sobuylentilscanned,driedoralreadyinsoup.Take
themtowork,andyouwillhaveaproteinpackedlunch.
23.Peanuts
ThePower:Studiesshowthatpeanutsorothernuts(whichcontainmostly
unsaturated"good"fat)canloweryourheart-diseaseriskbyover20percent.
Oneouncehas166calories,14gramsoffatand2gramsoffiber.Keepa
packetinyourbriefcase,gymbagorpurseforaprotein-packedpost-workout
noshoranafternoonpickmeupthatwillsatisfyyouuntilsupper,orchopafew
intoastir-fryforaThaiaccent.
24.PintoBeans
ThePower:Ahalfcuphasmorethan25percentofyourdailyrequirementof
folate,whichhelpsprotectagainstheartdiseaseandreducestheriskofbirth
defects.Ahalf-cup(canned)has103calories,1gramoffatand6gramsof
fiber.Drainacan,rinseandtossintoapotofvegetarianchili.
25.LowfatYogurt
ThePower:Bacteriainactive-cultureyogurthelpspreventyeastinfections;
calciumstrengthensbones.Acuphas155calories,4gramsoffat,0gramsof
fiber.Gettheplainkindandmixinyourownfruittokeepcaloriesandsugar
down.Ifyouarelactoseintolerant,neverfear-yogurtshouldnotbotheryour
tummy.
26.SkimMilk
ThePower:Riboflavin(a.k.a.vitaminB2)isimportantforgoodvisionandalong
withvitaminAmighthelpimproveeczemaandallergies.Plus,yougetcalcium
andvitaminD,too.Onecuphas86calories,0fatand0fiber.Ifyouareusedto
highfatmilk,don''tgocoldturkey;instead,mixthetwotogetheratfirst.Trustthis
fact:Inaweekortwoyouwon''tmissit!
SEAFOOD
27.Shellfish(Clams,Mussels)
ThePower:VitaminB12tosupportnerveandbrainfunction,plusironandhard-
to-getmineralslikemagnesiumandpotassium.Threeounceshas126to146
calories,2to4gramsoffatand0fiber.Tryabowloftomato-based(andlow
fat)Manhattanclamchowder.
28.Salmon
ThePower:Cold-waterfishlikesalmon,mackerelandtunaarethebestsources
ofomega-3fattyacids,whichhelpreducetheriskofcardiacdisease.A3-
ounceportion(cooked)has127calories,4gramsoffat,0fiber.Brushfilletswith
ginger-soymarinadeandgrillorbroiluntilfishflakeseasilywithafork.
29.Crab
ThePower:AgreatsourceofvitaminB12andimmunity-boostingzinc.A3-
ounceportionhas84calories,1gramoffat,0fiber.The"crab"insushiisusually
madefromfish;buyitcannedinsteadandmakeyourowncrabcakes.
|
|
