Introduction

Here are your best bets for eating well. These 10 health foods are some
of the healthiest because they meet at least three of the following
criteria:

* Are a good or excellent source of fiber, vitamins, minerals and other
nutrients
* Are high in phytonutrients and antioxidant compounds, such as vitamins
A and E and beta carotene
* May help reduce the risk of heart disease and other health conditions
* Are low in calorie density, meaning you get a larger portion size with
a fewer number of calories
* Are readily available
Click the tabs to the left to find out more about these health foods and
what makes them good choices. Almonds
Why eat almonds? These tear-shaped nuts are packed with nutrients -
fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have
more calcium than any other nut - 75 milligrams (mg) in one serving
(about 23 almonds). Also, one serving of almonds provides half of your
body's Recommended Dietary Allowance (RDA) of vitamin E.
Like all nuts, almonds provide one of the best plant sources of protein.
And they're good for your heart. Most of the fat in almonds is
monounsaturated fat - a healthier type of fat that may help lower blood
cholesterol levels. Apples
Why eat apples? Apples are an excellent source of pectin, a soluble
fiber that can lower blood cholesterol and glucose levels. Fresh apples
are also good sources of vitamin C - an antioxidant that protects your
body's cells from damage. Vitamin C also helps form the connective
tissue collagen, keeps your capillaries and blood vessels healthy, and
aids in the absorption of iron. Blueberries
Why eat blueberries? Blueberries are a rich source of plant compounds
(phytonutrients). As with cranberries, phytonutrients in blueberries may
help prevent urinary tract infections. Blueberries may also improve
short-term memory and promote healthy aging.
Blueberries are also a low-calorie source of fiber and vitamin C - 1 cup
of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of
vitamin C. Broccoli
Why eat broccoli? Besides being a good source of calcium, potassium,
folate and fiber, broccoli contains phytonutrients - a group of
compounds that may help prevent chronic diseases, such as heart disease,
diabetes and some cancers. Broccoli is also a good source of vitamins A
and C - antioxidants that protect your body's cells from damage. Red
beans
Why eat red beans? Red beans - including small red beans and dark red
kidney beans - are good sources of iron, magnesium, phosphorus,
potassium, copper and thiamin. They're also an excellent low-fat,
low-calorie source of protein and dietary fiber. Red beans also contain
phytonutrients that may help prevent chronic diseases, such as
cardiovascular disease and cancer. Salmon
Why eat salmon? Salmon is an excellent source of omega-3 fatty acids - a
type of fat that makes your blood less likely to form clots that may
cause heart attacks. Omega-3s may also protect against irregular
heartbeats that may cause sudden cardiac death, decrease triglyceride
levels, decrease the growth of artery-clogging plaques, lower blood
pressure and reduce the risk of stroke.
In addition to being an excellent source of omega-3s, salmon is low in
saturated fat and cholesterol and is a good source of protein. Spinach
Why eat spinach? Spinach is high in vitamins A and C and folate. It's
also a good source of riboflavin, vitamin B-6, calcium, iron and
magnesium. The plant compounds in spinach may boost your immune system
and may help keep your hair and skin healthy. Sweet potatoes
Why eat sweet potatoes? The deep orange-yellow color of sweet potatoes
tells you that they're high in the antioxidant beta carotene. Food
sources of beta carotene, which are converted to vitamin A in your body,
may help slow the aging process and reduce the risk of some cancers.
Sweet potatoes are also good sources of fiber, vitamins B-6, C and E,
folate and potassium. And like all vegetables, they're fat-free and
relatively low in calories - one small sweet potato has just 54
calories. Vegetable juice
Why drink vegetable juice? Vegetable juice has most of the vitamins,
minerals and other nutrients found in the original vegetables and is an
easy way to include vegetables in your diet. Tomato juice and vegetable
juices that include tomatoes are good sources of lycopene, an
antioxidant that may reduce the risk of heart attack, prostate cancer
and possibly other types of cancer. Some vegetable and tomato juices are
very high in sodium, so be sure to select the low-sodium varieties.
Wheat germ
Why eat wheat germ? At the center of a grain of wheat is the wheat germ
- the part of the seed that's responsible for the development and growth
of the new plant sprout. Though only a small part of the wheat seed, the
germ is a highly concentrated source of nutrients, including niacin,
thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus,
potassium, iron and zinc. The germ also contains protein, fiber and some
fat.



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