The 29 Healthiest Foods on the Planet

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From the group Balanced Health

 

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 <http://www.bellybytes.com/bytes/apricots.shtml>

The Power: Beta-

carotene<http://www.bellybytes.com/nourish/beta_carotene.html>,

which helps prevent free-radical damage and protect the eyes. The

body also

turns beta-carotene into vitamin

A<http://www.bellybytes.com/nourish/vitamin_a.html>,

which may help ward off some cancers, especially of the skin. One

apricot

has 17 calories, 0 fat, 1 gram of

fiber<http://www.bellybytes.com/nourish/fiber.html>.

Snacks on them dried, or if you prefer fresh, buy when still firm;

once they

soften, they lose nutrients.

 

02. Avocados <http://www.bellybytes.com/bytes/avocados.shtml>

The Power: Oleic acid, an unsaturated fat that helps lower overall

cholesterol <http://www.bellybytes.com/nourish/cholesterol.html> 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<http://www.bellybytes.com/nourish/ellagic_acid.html>,

which helps stall cancer-cell growth. These berries are also packed

with vitamin

C <http://www.bellybytes.com/nourish/vitamin_c.html> 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.

 

05. Cantaloupe <http://www.bellybytes.com/bytes/cantaloupe.shtml>

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<http://www.bellybytes.com/nourish/potassium.html>- almost

twice as much as a

banana <http://www.bellybytes.com/bytes/bananas.shtml>, 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 <http://www.bellybytes.com/bytes/tomatoes.shtml>

The Power: Lycopene

<http://www.bellybytes.com/nourish/lycopene.html>, one

of the strongest

carotenoids<http://www.bellybytes.com/nourish/carotenoid.html>,

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 <http://www.bellybytes.com/bytes/figs.shtml>

The Power: A good source of potassium and fiber, figs also contain

vitamin

B6 <http://www.bellybytes.com/nourish/vitamin_b6.html>, 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.

See

also: Beneficial Bytes: Lemons and

Limes<http://www.bellybytes.com/bytes/lemonsandlimes.shtml>.

 

Vegetables

 

11. Onions <http://www.bellybytes.com/bytes/onions.shtml>

The Power: Quercetin is one of the most powerful

flavonoids<http://www.bellybytes.com/nourish/flavonoids.html>(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

phytonutrient<http://www.bellybytes.com/nourish/phytonutrients.html>b

oost,

or if you hate to cry, roast them with a little olive oil and serve

with rice or other vegetables.

 

12. Artichokes <http://www.bellybytes.com/bytes/artichokes.shtml>

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 <http://www.bellybytes.com/bytes/ginger.shtml>

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 <http://www.bellybytes.com/bytes/broccoli.shtml>

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 <http://www.bellybytes.com/bytes/spinach.shtml>

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. Bok Choy (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<http://www.bellybytes.com/nourish/calcium.html>(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 saute 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 <http://www.bellybytes.com/bytes/garlic.shtml>

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 and Nuts

 

20. Quinoa <http://www.bellybytes.com/food/quinoa.html>

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

<http://www.bellybytes.com/bytes/wheatgermandwheatbran.shtml>

The Power: A tablespoon gives you about 7 percent of your daily

magnesium<http://www.bellybytes.com/nourish/magnesium.html>,

which helps prevent muscle cramps; it is also a good source of

vitamin

E<http://www.bellybytes.com/nourish/vitamin_e.html>.

One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber.

Sprinkle

some over yogurt, fruit or cereal.

 

22. Lentils

<http://www.fitnessandfreebies.com/food/articles/lentils.html>

The Power: Isoflavones, which may inhibit estrogen-promoted breast

cancers,

plus fiber for heart health and an impressive 9 grams of

protein<http://www.bellybytes.com/nourish/protein.html>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 <http://www.bellybytes.com/bytes/peanuts.shtml>

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. See also:

The Nut

Case <http://www.bellybytes.com/recipes/nuts.shtml>

 

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. 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

<http://www.bellybytes.com/nourish/roboflavin.html> (

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<http://www.bellybytes.com/nourish/calcium.html>and vitamin

D <http://www.bellybytes.com/nourish/vitamin_d.html>, 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

<http://www.bellybytes.com/nourish/vitamin_b12.html>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. See also: Fish and Seafood

Recipes<http://www.bellybytes.com/recipe/fish/index.html>