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What are the Top 10 Healthiest Foods?

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by James Newcombe (subscribe)
Freelance writer for feature articles, web content and blogs. Specializing in non-fiction articles on a range of subjects including lifestyle, travel, architecture and product reviews.
Published November 19th 2013
healthiest foods spinach avocado dark chocolate garlic walnuts salmon broccoli legumes beans peas lentils sweet potato beetroot superfoods nutritious foods vegetables fruit beans cholesterol fiber vitamins healthy fats antioxidants omega-3 fatty acids low calories
Beetroot in its raw form, not out of the can. Image by writer

1. Beetroot
This fat-free food improves digestion, immunity and memory, lowers cholesterol and can prevent skin aging and cell damage. Great with burgers, wraps or in salads.


healthiest foods spinach avocado dark chocolate garlic walnuts salmon broccoli legumes beans peas lentils sweet potato beetroot superfoods nutritious foods vegetables fruit beans cholesterol fiber vitamins healthy fats antioxidants omega-3 fatty acids low calories
One type of sweet potato that is available. Image by writer

2. Sweet Potato
Sweet potatoes are high in the antioxidant beta carotene. Beta carotene is converted to vitamin A in your body, and may help slow the aging process and reduce the risk of some cancers. Like all vegetables, they're fat-free and also relatively low in calories and a good source of fiber. Sweet potatoes are an excellent source of vitamins A, B-6, C and potassium.


healthiest foods spinach avocado dark chocolate garlic walnuts salmon broccoli legumes beans peas lentils sweet potato beetroot superfoods nutritious foods vegetables fruit beans cholesterol fiber vitamins healthy fats antioxidants omega-3 fatty acids low calories
Broad beans. Image by writer.

3. Legumes - beans, peas and lentils
Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by around 20 percent, and may also reduce your chances of getting breast cancer. One study found that the darker the bean, the better; black bean hulls apparently contain 40 times the antioxidants found in white bean hulls.


healthiest foods spinach avocado dark chocolate garlic walnuts salmon broccoli legumes beans peas lentils sweet potato beetroot superfoods nutritious foods vegetables fruit beans cholesterol fiber vitamins healthy fats antioxidants omega-3 fatty acids low calories
I tend to eat less chocolate if its dark. Image by writer.

4. Dark chocolate
Who said all indulgences were necessarily bad? Cocoa powder found in dark chocolate is rich in flavonoids; antioxidants known to reduce 'bad' LDL cholesterol, and increase 'good' HDL cholesterol levels. Dark chocolate contains almost 4 times the amount of flavonoids as white chocolate, so don't feel too bad if you over-indulge a little.


healthiest foods spinach avocado dark chocolate garlic walnuts salmon broccoli legumes beans peas lentils sweet potato beetroot superfoods nutritious foods vegetables fruit beans cholesterol fiber vitamins healthy fats antioxidants omega-3 fatty acids low calories
Mum told you to eat your greens...Image by writer

5. Broccoli
One medium stalk of bone-building broccoli can help stave off numerous cancers, contains almost 100 percent of your daily vitamin K requirement, and almost 200 percent of your daily vitamin C dose. Apparently by microwaving it you can save up to 90 percent of its vitamin C.


healthiest foods spinach avocado dark chocolate garlic walnuts salmon broccoli legumes beans peas lentils sweet potato beetroot superfoods nutritious foods vegetables fruit beans cholesterol fiber vitamins healthy fats antioxidants omega-3 fatty acids low calories
Salmon. Image courtesy Wild Strawberry Lodge.

6. Salmon
The omega-3 fatty acids in salmon have been linked to a reduced risk of heart disease, depression and cancer. Salmon is low in saturated fat and cholesterol and is a good source of protein. Apparently wild salmon is better than farmed which contains 16 times more toxic PCB's.


healthiest foods spinach avocado dark chocolate garlic walnuts salmon broccoli legumes beans peas lentils sweet potato beetroot superfoods nutritious foods vegetables fruit beans cholesterol fiber vitamins healthy fats antioxidants omega-3 fatty acids low calories
Walnuts. Image by writer

7. Walnuts
Of all the nuts, this super nut contains the most omega-3 fatty acids and can help to improve mood, fight cancer and protect against sun damage. Walnuts contain the antioxidant melatonin, which can help to regulate sleep, so have a few for dessert before going to bed.


healthiest foods spinach avocado dark chocolate garlic walnuts salmon broccoli legumes beans peas lentils sweet potato beetroot superfoods nutritious foods vegetables fruit beans cholesterol fiber vitamins healthy fats antioxidants omega-3 fatty acids low calories
Avocados. Image by writer

8. Avocados
An excellent source of healthy fats, avocados are rich in folic acid, potassium, fiber and vitamins B and E. This superfood has the ability to enhance your body's absorption of nutrients and is one of the safest foods you can buy conventionally grown; the thick skin protects the inner fruit from pesticides. Try them with vegemite on toast.


healthiest foods spinach avocado dark chocolate garlic walnuts salmon broccoli legumes beans peas lentils sweet potato beetroot superfoods nutritious foods vegetables fruit beans cholesterol fiber vitamins healthy fats antioxidants omega-3 fatty acids low calories
Who said garlic breath was bad? Image by writer

9. Garlic
Garlic is vital in the improvement of cardiovascular health and the reduction of high cholesterol. This powerful disease fighter has antibacterial and antiviral properties which can help to control infection and kill bacteria like E.coli. Crushing garlic before it's cooked helps it retain more of its anti-clotting compounds. But be careful not to overcook; garlic exposed to high heat for more than ten minutes loses important nutrients.


healthiest foods spinach avocado dark chocolate garlic walnuts salmon broccoli legumes beans peas lentils sweet potato beetroot superfoods nutritious foods vegetables fruit beans cholesterol fiber vitamins healthy fats antioxidants omega-3 fatty acids low calories
English spinach is proving to be very popular as it's soft and not too strong in taste. Image by writer.

10. Spinach
Eating fresh spinach can help neutralize free radicals in the body which aids in fighting cancer. Spinach can improve cardiovascular health and protects against aging while improving brain function. Recent studies have found that spinach is one of the most effective at cancer fighting amongst all of the fruit or vegetables. I enjoy English spinach leaves in salads or on sandwiches instead of lettuce. It's a great food to add to smoothies as you can't taste it.
Are you eating enough of these superfoods on a regular basis? Feel free to leave a comment.
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A very informative article James!
by Dave Walsh (score: 4|10926) 1702 days ago
Green vegetables, tomatoes, garlic, ginger, turmeric, pomegranate, nuts, green tea, carrots, beets, fish
by kezza (score: 0|2) 1701 days ago
Great to read and find out I'm eating the good stuff. Thanks James!
by Jenny Rossiter (score: 3|4021) 1643 days ago
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