Health - Here Are Ten Foods For Healthier Eating

There are ten foods that healthy individual consume that if you are trying to eat healthier you should make sure that you include in your menus. Those ten foods are: berries, citrus fruits, vegetables, whole grains, salmon, legumes, nuts and seeds, lean proteins, tea and olive oil.

 

Berries stand out from the rest of the fruit group because they are high in vitamins and fiber. They are excellent source of antioxidants, which are compounds that protect our bodies from the daily stress we put them through. The special antioxidant known as anthocyanin has triple the stress-fighting power of vitamin C and is also known as the substance that can block cancer-causing damage to our cells and as if that wasn't enough it can also combat age-related diseases.

Berries also can give your memory a boost because they are believed to enhance brain function.

Berries are naturally high in water content and low in calories so they are a healthy low-calorie snack food.

Eat lots of berries while they are in season and then freeze them in small containers so that you can have the antioxidant benefit of berries all year.

Berries are great when you stir them into yogurt, sprinkle them on your breakfast cereal or blend them into smoothies.

Most people know about the vitamin C contained in Citrus fruits but do they know that one orange has enough vitamin C to satisfy your need for an entire day?

Citrus fruits contain flavonoids, which is a phytonutrient. Phytonutrients lower your body's production of cholesterol, and also inhibits blood clot formation while boosting the power of vitamin C.

Citrus fruits contain soluble fiber, which again, lowers your cholesterol. It also maintains a healthy level of blood sugar, and can also help you to maintain a healthy weight.

Citrus fruits contain limonene (that wonderful citrus scent), which is oil found in the peel of citrus fruits and inhibits the growth of many cancers.

Perfect at snack time, with a breakfast cereal or toast; citrus makes a colorful and healthy addition to any meal.

Eat your vegetables! Moms are always saying that and with good reason too because vegetables help to maintain healthy skin, hair, can protect you against prostate cancer, can promote healthy vision, and can even give your skin protection against sunburn.

Lycopene, which is a plant chemical found in red tomatoes and watermelon, is thought to be of benefit as a cancer fighter. It can also promote good heart health.

Green vegetables such as spinach and broccoli and spinach are high in anti-cancer compounds like sulforaphane and quercitin.

Onions and garlic provide diallyl sulfide and saponins, that is a compound that can not only add flavor to our foods but also can also fight cancer and heart disease.

Vegetables provide us with phytonutrients, vitamins, minerals, and fiber and are just plain good for our bodies.

There is a lot of talk about whole grains recently, ever wonder why? Whole grains contain many of the same antioxidants that are in fruits and vegetables, and also contain fiber, protein and B vitamins as well as minerals. Whole grains are a powerhouse of the stuff that makes your body healthy.

Research shows that when individuals eat whole grains they can help prevent heart disease, certain cancers, diabetes, and also obesity.

You should choose whole grains that are in the least processed forms. You will experience less hunger in between meals, have better weight management, and may even notice that your blood sugar becomes more stable.

The benefits and flavor of using whole grains in your cooking and baking are worth the extra time and effort they take to prepare.

Salmon contains omega-3 essential fatty acids, which our bodies need. Eating salmon will help to reduce the risk of heart disease, and cancer. It can help minimize the symptoms of arthritis and other inflammatory diseases, can help you to have healthy skin and hair, and may even help with depression.

If salmon isn't to your taste you can also get lesser nutritional quality of omega-3s from flaxseed, walnut, almonds and grass-fed beef.

Legumes are beans, peas, peanuts, and lentils and are rich in folic acid, calcium, iron, potassium, zinc and antioxidants. They are a high protein and complex carbohydrate source that gives you steady energy that can last for hours. They are high in soluble fiber and can help to lower your blood cholesterol, which decreases your risk for heart disease.

Legumes can suppress cancer cell and tumor growth because of their protease inhibitor compounds.

Nuts and seeds are high in calories, but eating a handful between meals can actually help you to lose weight because they satisfy your appetite and may result in less food intake.

Almonds, pecans and pistachios are rich in protein.

Walnuts contain omega-3 fatty acids.

Sesame seeds can give you an extra boost of calcium and vitamin E.

Sesame seeds, sunflower seeds and pumpkin seeds all are good sources of phytosterols which are plant sterols, and promote heart health.

It is important to have lean proteins in your diet such as fish, skinless chicken and turkey, port tenderloin and certain cuts of beef, like top round. Other lean sources of protein are low-fat dairy products like milk, yogurt, ricotta cheese and other cheeses that are a good source of both protein and calcium.

Your body needs lean protein for tissue repair, for building and preserving your muscle, and for manufacturing enzymes and hormones.

Lean meats and dairy can also provide your body with minerals like calcium, iron, selenium and also zinc. You need these minerals to build strong bones, and to form and maintain your nerves. You also need these to fight cancer, form blood cells and to keep your immune system healthy.

Selecting foods from the above listing can give you confidence that you are eating healthy for your continued well-being.