Photo above by Breno Peck
Make this 2009 the year you start eating better, leaving behind processed foods and beverages for these healthy alternatives.
1. Acai
Hailing from the Amazon rainforest, Acai berries are so rich in antioxidants you’d need to drink 20 times as much wine to match a single serving. They contain high levels of Omega fatty acids and amino acids.
2. Green Tea
Green tea is rich in an anti-oxidant known as epigallocatechin gallate (EGCG). Studies show that EGCG inhibits cancer cell growth cells, and can be effective in lowering LDL cholesterol levels, as well as inhibiting the abnormal formation of blood clots. Other types of teas, while still providing health benefits, do not contain EGCG.
3. Beans
From green beans to kidney beans, there is no bean that is not a superstar in your diet. I know, it’s kind of cheating to encompass all beans as number three on the list, but what’s a health nut to do when all beans are good for the body?
An amazing source of fiber, beans are high in iron, manganese, and protein. Combine kidney beans, black beans, and white beans to make a three bean salad! Add lima beans to your soup! Use pinto beans in your chili!
4. Tuna
An extremely nutritious food, tuna is chock full of protein, Vitamin B, and Omega-3 fatty acids. Whether canned or fresh, tuna makes a solid contribution to your personal health.
When buying fresh tuna, be sure to use a trusted grocer or one that has a strong reputation for having a frequent supply of fresh fish.
5. Quinoa
This South American grains is sacred to the native peoples of the Andean mountains. Quinoa is high in protein, essential amino acids, and dietary fiber. Include them in your salad or as a gluten-free alternative to your meal. It cooks up quickly and is easy to digest.
6. Olive oil
Want shinier hair? Healthier skin? Consuming olive oil may be just the thing you need. From protecting people from heart disease to helping them regulate their cholesterol, olive oil is a must to include in your diet.
Be sure to purchase extra virgin olive oil as it is the safest to consume and contains the highest amounts of polyphenol antioxidants.
Photo above by Nate Steiner
7. Oatmeal
Did you know that oats contain soluble fiber, a cholesterol blasting ninja? And lower cholesterol levels mean lower risks of cardiovascular disease and stroke.
Start the day off with a yummy, hot bowl of oatmeal. Just chill on the sugar. Try maple syrup, molasses, or agave nectar instead.
8. Blueberries
Rich in vitamins, blueberries help lower cholesterol as well as help fight against cognitive decline.
Like the skins on grapes, blueberry skins contain flavonols that are not only great for your health, but also inhibit the development of cancer cells.
9. Mushrooms
Nature’s little umbrellas, mushrooms are high in fiber and vitamins like riboflavin and ascorbic acid. Bake ‘em, sautee ‘em, grill ‘em: mushrooms make an excellent and delicious addition to your meals!
10. Soy
As a complete source of protein, soy is the foundation of vegetarian food and beverages. But did you know that the soybean also contains loads of Omega-3 fatty acids?
11. Alfalfa sprouts
Though it tastes like grass, this superfood is loaded with antioxidants, vitamins, and other essential nutrients. Worried about your cholesterol? Want to fight osteoporosis? Have high blood pressure? Incorporating alfalfa sprouts into your diet is like injecting a huge does of life force into your body.
Photo above by SteveC
12. Ginger
More a medicinal aid than a superfood, ginger is nevertheless an ingredient you want to incorporate into your diet. This root helps digestion, reduces nausea, and even stimulates blood circulation, which helps remove toxins from the body.
In addition to all that, ginger is a direct anti-inflammatory. Throw it in a dish when you’re feeling under the weather. It’s a great, natural way to relieve symptoms and boost the immune system.
13. Salmon
Salmon tops the list of fish that is good for you. High in protein, Omega-3 fatty acids, Vitamin D, and good cholesterol, salmon helps prevent strokes and heart attacks. Just remember to stick to the wild Alaskan salmon.
14. Yogurt
With frozen yogurt making a huge comeback, this product is fast becoming near and dear to people’s hearts. It’s no surprise, as yogurt contains large amounts of friendly bacteria that do everything from help your digestion to protect you from infection.
It’s good for your bones, good for your immune system, and good for your body’s fat burning ability. But watch out: most yogurt products also have tons of sugar and unfortunately, sugar is not good for you.
15. Bananas
Ever wonder why people claim a sports drink and a banana as the ultimate hangover cure? That’s because bananas are the best source of potassium.
Potassium is an important electrolyte your body needs, especially after going big at the bars. In addition to adding potassium to the body, bananas increase the body’s absorption of calcium and help protect against stomach ulcers.
16. Bell peppers
High in Vitamins C and A, bell peppers are a fantastic, crispy treat for your body. Whether green, yellow, red, or orange, bell peppers are all rich in antioxidants which offer a wide array of health benefits. Dice ‘em to put in a salad! Slice ‘em to add to your curry!
17. Barley
In addition to its fantastic fiber content, barley contains niacin, which protects your cardiovascular system. Like other whole grains that are low in fat, saturated fat, and cholesterol, barley helps reduce the incidence of heart disease, certain cancers, and even Type 2 Diabetes.
Photo above by sean dreilinger
18. Papaya
This tasty fruit is brimming with Vitamin C and a great source of folate and potassium. It helps you maintain cardiovascular health and fight colon cancer. Some of the antioxidant nutrients in papaya also have anti-inflammatory effects.
I remember as a kid, I would always have papaya-milk smoothies in the summers. They are refreshing and nutritious!
19. Tomatoes
The premier source of lycopene, tomatoes, and all tomato products, are protective against a growing list of cancers. Included in that list are colon, prostate, pancreatic, and breast cancers. Tomatoes are also high in antioxidants.
20. Walnuts
Like many other superfoods, walnuts are an important source of Omega-3 fatty acids as well as other monounsaturated fats. Eating just four walnuts a day significantly increases your Omega-3 levels. Plus, walnuts make a great, crunchy addition to any dish or desert!
21. Avocado
In addition to being a good source of monounsaturated fats, avocados are high in folate, a nutrient that plays an important role in protecting you from cardiovascular disease or stroke. Just one cup contains 23% of the daily value for folate. So get the chips and make some guac!
22. Spinach
The classic superfood, spinach is filled to the brim with antioxidants, cancer-fighting agents, Iron, and Vitamin K. From protecting you from cancer to keeping your bones in tip-top shape, spinach does it all. Popeye was on to something.
23. Kale
A leafy, green vegetable that contains enormous amounts of Vitamins A, C, and K, kale has more nutritional value for fewer calories than almost all other foods. It’s inexpensive and because it’s easy to grow, you can find it at your local grocer’s all year round. It’s also a great source of fiber and calcium.
Photo above by Zed.Cat
24. Chocolate
Nature’s aphrodisiac, chocolate is full of flavonoids, which are the antioxidants that protect the body from damage done by free radicals. Lower cholesterol, lower blood pressure, and heart disease prevention are just some of the benefits of antioxidants.
Chocolate also contains the anti-depressant serotonin. No wonder eating chocolate always makes you feel better! Try and shoot for dark chocolate though, as it contains lesser amounts of sugar and milk fat and higher amounts of antioxidants. Don’t even ask about white chocolate.
Here’s to a happy and healthy 2009!
About the Author
More By This Author
- Ghostbusting 101: 6 Myths Debunked by Loyd Auerbach (1 comments)
- Tuesday Tip: Cash For Clunkers (5 comments)
- Tuesday Tip: How to Nail Job Interviews (5 comments)
Related Posts
30 Comments... join the discussion!
-
-
HUNGRY!!!! Trying to save money in Hong Kong by eating instant ramen 3 meals a day. I want food.
↵ -
Ohh, Hong Kong is crazy-expensive for food! We went to the same Indian restaurant in Chunking mansion for 4 days, and if you don't drink, it's not too bad. Good luck.
↵ -
Look for beans & cook your own with some rice ( brown rice preferably). That is usually an easily found, filling, nutritioius and cheap meal most anywhere.
↵ -
What?? No apple? Has the doctor retracted his one-a-day recommendation?
Actually, I've read that carrots are a bit of a super veggie too…make sure to cook a little bit to break down the cellulose walls for digestion (did I get that right?)…and to eat with some fatty foods (I'm no expert, just what I've read!) And Tim, can't you find any starfish or scorpions on a stick??
↵ -
It's funny you mention carrots! In my original draft, I had carrots listed too! Mmm-mmm beta carotene
↵ -
Thanks for the list–quinoa is an undiscovered gem, and I'd add on there amaranth, which is this incredible grain that has double the protein of rice and pasta and comes packed with amino acids as well. It's crunchy and delicious in cereal and, here in Mexico, in malts. Yes, a vanilla amaranth malt. Yum.
↵ -
yeah, quinoa is a great grain.
↵ -
I think I'd prefer 20x as much wine than Acai.
Then again, I tend to eat for the enjoyment of it or just as fuel. Apart from getting the freshest, tastiest things I can, I don't care about its purported 'benefits'. When did we all become so strangely fascinated with the make-up of food?
↵ -
Excellent list and many of the things we eat regularly! I would not eat Tuna too often, even though I love it, because of Mercury. There is a reason why they tell pregnant women not to eat to much of it. I would also eat goats milk yogurt ( as well as milk and cheeses) because it is sooo much better for you than cow's milk. It is also delicious and tastes just like sour cream here in Spain. One can find it easily at Trader Joes in the States and most places in Europe. Sheep yogurt is even better, but harder to find.
I would also buy organic ( especially with the peppers) when ever possible.Studies show it is better for your health and better for the planet. Less expensive if you buy it direct or farmers market or coop. Better yet, grow your own. We use to have year round organic garden, but even on our open ended world tour, we manage to do a little organic gardening on the move.
Happy eating!
↵ -
It a nice site collecting all info about colon cleansing
I use to buy different variety of colon cleansing and i need this information.
Thanks for your time to post this article.↵ -
Excellent – thanks! Personally, I like the extra degree of continuity better than I like looking like another Yahoo customer.
↵
-
As for the Acai, latest studies give it a bit more in the anti oxidants than orange juice. It is just an average fruit. Also, it may be good for preventing certain cancers. Very high in fat though. Get rid of the banana’s because they are high in parasites. (same with iceberg lettuce) Add the apple and pit fruit. But overall a great list. Thanks for sharing.
↵ -
Soy is terrible – I can't believe that this was suggested as a healthy food!
Soy contains Phytin, which takes essential minerals such as iron, zinc, magnesium etc. out of the body before they can be absorbed. Also soy contains Trypsin inhibitors block this vital anti cancer enzyme, anti fibrosis enzyme.
A 7000 man 30 year epidemiological study done in Hawaii shows soy is connected with a higher rate of Vascular Dementia (Alzheimer's disease).
Goiter and hypothyroidism have been reported in infants receiving soy formula. Autoimmune diseases of the thyroid and thyroid cancer may also be caused by exposure to soy.
Soy foods contain high levels of aluminum which is toxic to the nervous system and the kidneys.
There's lots of sites out there that go more in depth about soy and the dangers it poses to people, easily googled – "soy" and "danger" or "soy toxins" etc.
↵ -
what about broccoli
↵ -
hey, this list is AWESOME, but what else would be even MORE awesome?? a list of DISHES you can make with the list of health foods! =D i want to travel the world, so i would like to start learning how to cook
↵ -
I already eat an unholy amount of blueberries and green tea.. but.. there’s no reason I can’t have more
↵ -
Hey that’s a good list, and I think grapes should be in the list too.
↵ -
This is a great list. I love blueberries and oatmeal. I recently tried Soy Milk. To ease myself into drinking Soy Milk, I bought Silk Soy Milk Vanilla – Light. It’s not bad. I’ll try the non-flavored Soy Milk, I’m sure it tastes all right.
I do my best to eat healthy while I travel. Thank goodness for Subway, they can be found in many countries. Then again, I like to try the local foods. This would make a great travel article.
↵ -
Great list, im looking for a healthy diet before going on holiday this summer and will incorporate a balance of the above to help me along
↵ -
Talking about colon cleansing, prunes should probably be on that list too!
You are a legend for including chocolate…it gave me a high at the end just reading it.
I wish there were more juice bars with free wi-fi because right now I’m sitting in Maccas with my chocolate thickshake. Ugh – give me a banana smoothie anyday!
↵ -
Juliane, your writing is wonderful! I love your little bio at the end!!
This is a great list and I’m happy to say I’m doing well and consuming most of these items on a regular basis! YAY!
Keep up the good work!
↵ -
LOVE this list, thank you!
↵ -
Brazilian tip. As far as I know there is no other country that does this, which makes a great treat when travelling or for travellers … anyway, here we eat avocado as a desert. Yep, sweet avocado, avocado smoothies, all good. Two fast, easy and delicious recipes for you peoples of th world to try:
Avocado cream:
One large avocado or two smaller ones, the juice of a lemon and a sweetener (I prefer honey, but sugar of culinary diet sweeteners work just fine). Blend it all or mash it with a fork.Avocado smoothie:
(also refered in Brasil as batida or vitamin – warning, placees that call this vitamin WILL include some sort of alcohol to the mix if you order a “batida”). Take the ream recipe from above and add milk to taste. You may skip the lemon alltogether though.
For extra power kick, throw in a banana and an egg to get yourself a full refreshing meal on a hot summer day.Just remember, avocados are in itself neither too sweet nor salty, so, like eggs, you can go either way with them. Leave the preconceptions behind and reap the rewards.
↵ -
I was pleasantly surprised to find I regularly eat 18 of these foods! I’m sure my body new it all along
↵ -
A good rule of thumb; if it wasn’t around 100 years ago, it probably isn’t good for you.
↵ -
forget all nonvegetable food. just eat organic food and fruits. you will be healthy and wealthy
thanks
↵ -
you forgot garlic! i know it makes your breath smell bad… but seriously. it really helps to prevent sickness. that and olive oil and fruits and veggies… you’ve got it made
↵ -
I loved reading your list of superfoods. I would like that at every stage of your life right from infants, toddlers, teens, adults and old age, you need to boost certain superfoods to maximise your growth and to sustain energy. E.g., Potatoes, bananas, quinoa to be eaten consitently when you are a toddler. This is just an example, I am sure there are more items to add to the list. But great that you compiled it.
↵
