Top Ten Health Foods

We all strive to maintain a healthy diet to maintain a sensible body weight, and improve an overall mood, and reduce our risk in illness and disease.

According to surveys across Europe and North America, we list the top ten foods considered to be most healthy.

1 Apples
An excellent source of antioxidants are contained in the apple. Antioxidants combat free radicals that cause some diseases and increases the ageing process. Eating apples daily can reduce bad cholesterol levels and increase good cholesterol. This can potentially reduce risk of heart attacks and strokes.

2 Almonds
Second on the list of top healthy foods is Almonds, that are rich in nutrients including fibre, calcium, vitamin E, iron and magnesium. Almonds as a food helps maintain healthy cholesterol levels. Almonds are a tasty healthy snack and ideal to be included in a balanced diet. Almonds have more fibre than any other tree nut.

3 Broccoli
A vegetable that compliments any tasty meal. Containing calcium, potassium, folate and phytonutrients, broccoli is rich in fibre. Phytonutrients the risk of developing heart disease, diabetes and some cancers. A serving of broccoli weighing 100g can provide over 150% of the recommended daily intake of vitamin C. You can potentially shorten the duration of a common cold with a single serving of 100g of broccoli. On a last note, a recent UK study found that broccoli and other vegetables such as cabbage and Brussel sprouts could help fight osteoarthritis, the most common form of arthritis.

4 Blueberries
Phytonutrients are a natural chemical found in plants. Blueberries are rich in antioxidants, fibre, and phytonutrients. Phytonutrients are not essential for keeping us alive but may help our bodies to work properly and prevent disease.Regular eating of blueberries can reduce the risk of high blood pressure, reduce risk of heart attack and help in curbing obesity. Plant polyphenols, which are abundant in blueberries have been shown to reduce the development of fat cells and help breakdown of fat.

5 Oily Fish
Salmon, trout, mackerel, herring, sardines and anchovies are good examples of oil fish. These type of fish have oil in their tissues. Their lean fillets contain up to 30% oil. Specifically, omega-3 fatty acids. These oils provide benefits for the heart and the nervous system. Oily fish can also help inflammatory conditions like arthritis. Vitamins A and D are also contained in ‘Oily Fish’. Research has found that prostate cancer progression is significantly slowed when patients went on a low fat diet with fish oil supplements.

6 Green Vegetables
A high intake of spinach or cabbage may lower a person’s risk of developing diabetes type 2. Spinach is very rich in antioxidants and a good source of vitamins, A,B,C,E and K.

7 Sweet Potatoes
The nutritional value of sweet potatoes compared to other values, ranks No 1 when vitamins A and C, iron, calcium, protein and complex hydrates are considered. Sweet potatoes are rich in dietary fibre.

8 Wheat Germ
When cereals are refined, wheat germ and bran are often mulled out. Wheat germ is the part of the wheat that germinates to grow into a plant. Wheat germ is a good source of fibre and high in vital nutrients.

9 Avocados
Regular avocado consumption lowers blood cholesterol levels. Very rich in vitamin b, k and e. High fibre content of 25% soluble and 75% insoluble fibre. Approximately 75% of the calories in all avocados comes from mostly monosaturated fat. It is a myth that avoiding all fats leads to better health and easier to control body weight. According to a study published by the Nutritional Journal, avocados may be associated with better diet quality and nutrient intake level. Consuming one avocado a day as part of your diet could help lower bad cholesterol among people that are overweight.

10 Oatmeal
Oatmeal is meal made from rolled or ground oats. Porridge oats is part of a popular cooked breakfast meal in the UK especially during winter times. Porridge has become more popular during recent years because of its health benefits.Your blood cholesterol levels will drop if you eat a bowl of oatmeal every day because of the cereal’s soluble fibre content. Rich in carbohydrates and water-soluble fibre, has the effect of slowing down digestion and stabilising levels of blood glucose. Oatmeal is very rich in vitamin B, Omega-3, fatty acids, folate and potassium.