List Of the Healthiest Foods You Should Be Eating.
1. Vegetables:
- Tomato:
- Apricots:
- Tomato:
A tomato can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily. A tomato contains 26 calories, 0 fat, and only 1 gram of fiber.
- Onions:
An onion can help to protect against cancer. onions offer 61 calories, 0 fat, and 3
grams of fiber.
- Spinach:
Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause of blindness in older people. One cup contains
7 calories, 0 fat, and 1 gram of fiber.
- Broccoli:
Broccoli can help protect against breast cancer, and it also contains a lot of vitamin C and beta-carotene. One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.
2. Fruits:
- Onions:
An onion can help to protect against cancer. onions offer 61 calories, 0 fat, and 3
grams of fiber.
- Spinach:
Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause of blindness in older people. One cup contains
7 calories, 0 fat, and 1 gram of fiber.
- Broccoli:
Broccoli can help protect against breast cancer, and it also contains a lot of vitamin C and beta-carotene. One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.
2. Fruits:
- Apple :
Apples contain antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. Apples are also a natural mouth freshener and clean your teeth with each crunchy bite. Apples contain antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. Apples are also a natural mouth freshener and clean your teeth with each crunchy bite.
- Mango:
A medium sized mango packs 57 MG of vitamin C, which is nearly your entire daily dose. This antioxidant will help prevent arthritis and also boost your immune system.
- Avocados:
Avocados are very rich in B vitamins, as well as vitamin K and vitamin E.
Avocados also have a very high fiber content of 25% soluble and 75% insoluble fiber.
Studies have shown that regular avocado consumption lowers blood cholesterol levels.
Apricots contain Beta-carotene which helps to prevent radical damage and also helps to protect the eyes. A single apricot contains 17 calories, 0 fat and one gram of fiber. You can eat them
dried or soft.
- Cantaloupe:
Cantaloupes contain 117 GG of vitamin C, which is almost twice the recommended dose. Half a melon contains 853 MG of potassium, which is nearly twice as much as a banana, which helps to lower
blood pressure. Half a melon contains 97 calories, 1 gram of fat and 2 grams of fiber.
3. Seafood:
- Salmon:
All cold water fish such as salmon, mackerel, and tuna are excellent sources of omega 3 fatty acids, which help to reduce the risk of cardiac disease.A 3 ounce portion of salmon contains 127 calories,
4 grams of fat and 0 fiber.
- Crab:
Crab is a great source of vitamin B12 and immunity boosting zinc. A 3 ounce serving of crab offers 84 calories, 1 gram of fat, and 0 fiber.
4. Grains, beans, and nuts:
- Pinto beans:
A half cut of pinto beans offers more than 25 percent of your daily folate requirement, which protects you against heart disease. Half a cup contains 103 calories, 1 gram of fat, and 6 grams
of fiber.
- Skim milk:
Skim milk offers vitamin B2, which is important for good vision and along with Vitamin A could improve allergies. You also get calcium and vitamin D as well. One cup contains 86 calories, o fat, and 0
fiber.
- Peanuts:
Peanuts and other nuts can lower your risk of heart disease by 20 percent. One ounce contains166 calories, 14 grams of fat, and over 2 grams of fiber.
We can make a commitment to promote vegetables and fruits and whole grains on every part of every menu. We can make portion sizes smaller and emphasize quality over quantity. And we can help create a culture - imagine this - where our kids ask for healthy options instead of resisting them. Michelle Obama
