The Top Ten Healthiest Foods by Chynna Laird

In some ways, the health issues of some of the members of my family have been beneficial to my own healthy eating. My sister has diabetes so I learned to watch for sugar and carbohydrates; my mother had high cholesterol and heart disease so I learned the difference between good (polyunsaturated) fats and bad fats (saturated); and my oldest daughter has Sensory Processing Disorder (SPD) so I learned all about what would help her hungry brain (like Omega fats and reducing processed sugars and wheat products.)

Essentially it’s all about proper label-reading and knowing what foods you get the greatest benefits from. According to chefs like Jamie Oliver and Gordon Ramsay, the more natural the meals you eat, the greater the benefits.

Allow me to share with you the top ten healthiest foods you should include in your diet for overall health:

(1) TOMATOES: They contain Lycopene, one of the strongest carotenoids, which 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.

Tip: Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

(2) FIGS: A good source of potassium and fiber as well as vitamin B6, 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.

Tip: Hey cookie lovers: fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie.

(3) BROCCOLI: Contains 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.

Tip: Don’t overcook broccoli. Instead, steam it lightly in the microwave or stove top to preserve phytonutrients.

(4) BOK CHOY: This power veggie contains Brassinin (which some research suggests may help prevent breast tumors), plus indoles and isothiocyanates (both of which lower estrogen levels), make this vegetable a double-barreled weapon against breast cancer. A cup also gives you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber.

Tip: Find it in your grocer’s produce section or an Asian market.

(5) SQUASH: 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.

Tip: The sweeter types, such as butternut or acorn, make excellent additions to soups or stews.

(6) GARLIC: 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.

Tip: Do you have people in your family who love garlic flavor but don’t like bits of it in their food? Smash the clove with a knife and throw it into your recipe whole then remove it once the flavors fuse together.

(7) PINTO BEANS: 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.

(8) SKIM MILK: This contains Riboflavin (a.k.a. vitamin B2) which is important for good vision. It’s also a good source of vitamin A that’s known to help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber.

Tip: If you’re used to high fat milk, don’t go cold turkey. Instead, mix the two together at first. Or use it to make your favorite smoothie or a cup of hot chocolate. Trust this fact: In a week or two you won’t miss it!

(9) SALMON: 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.

(10) SHELL FISH: Contains loads of Vitamin B12 to help 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.

Remember that grains are also very important for fiber but they can also be extremely high in carbohydrates (not good for diabetics or those with heart disease.) And many diatiticians consider blueberries the perfect food because of the oxidants, fiber and vitamins they contain. Boy, if you made a smoothie out of yogurt, skim milk, some blueberries and wheat germ, you’re set for the day!

I learned a lot from helping people in my family watch out for the bad foods and stock up on the good stuff. But if you remember the motto, “Everything in moderation.” you won’t have to feel guilty about splurging on a McDonald’s lunch once in awhile. Even I need a greasy fry once in awhile.