Here’s a list of 2o foods and their health benefits.  Some of them you may already be aware of the fact that they are “healthy”, but have you ever wondered exactly WHY they are healthy?

1. Berries contain phytochemicals and flavonoids that may help prevent certain diseases. The berries are also rich in antioxidants. Eat lots of berries regularly which can help reduce the risk of several types of diseases. Strawberries are an excellent source of vitamin C.   Acai (the Acai Berry) is very rich in antioxidants. The Goji berry is packed with nutrients.
2. The sweet potato is almost a miracle health food. It is a wonderful source of dietary fiber. Sweet potatoes are also rich in vitamins and minerals (eg vitamin A, B6, iron, potassium, etc..).
3. Spinach, like the sweet potato, is another health food filled with vitamins and minerals. Spinach contains: vitamins A, C and K, magnesium, folate, iron, calcium, potassium. Furthermore, consumption of spinach promotes good eyesight (with its lutein) and a good immune system. This healthy food can also protect from osteoporosis, heart disease, colon cancer, arthritis and other diseases.
4. Apples are a healthy food very powerful antioxidant as well. They contain lots of vitamin C and helps fight against cancer and cholesterol. Apples contain pectin, a soluble fiber that helps lower blood cholesterol.
5. You might have hated broccoli during your childhood, but broccoli is nevertheless a health food you should eat in adulthood, especially if you are a man because broccoli helps combat aggressive forms of prostate cancer.  Moreover, broccoli is rich in phytonutrients. It also contains more vitamin C than oranges. Broccoli is also rich in many essential vitamins. It also helps prevent diabetes, cardiovascular diseases and strengthens the immune system.
6. Citrus fruits like oranges, grapefruit, lemons and limes are the only sources of limonoids working with phytochemicals in citrus fruits to help fight against certain cancers. In addition to the high content of vitamin C in citrus fruits, other nutrients (including folic acid, potassium, fiber) are also provided by this health food. Other health benefits include lower cholesterol and blood pressure. Citrus fruits also contribute to healing the body.
7. Nuts are healthy foods that are especially excellent for your health. The kernels in particular are filled with various nutrients. Nuts lower the LDL (bad) cholesterol and the risk of heart disease. Almonds also provide dual protection against diabetes and cardiovascular disease. Almonds (with skin) provide the best benefits for the heart. Like all nuts, almonds are one of the best sources of vegetable protein.
8. You often hear that you will live longer if you eat fish. But all fish are not the same, and salmon are exceptionally nutritious. Salmon are a health food extremely good for the heart, low in calories and saturated fat, rich in protein and essential fatty acid Omega-3 (a fat that promotes a healthy body that knows not occur). Salmon reduce the risk of clots that could cause heart attacks.
9. Regular consumption of garlic can help lower your blood pressure and LDL (bad) cholesterol while increasing HDL (good cholesterol). Garlic is a healthy food that also has anti-inflammatory, antibacterial and antiviral benefits. Also, with onions, garlic helps protect against many cancers. Many studies have shown that garlic promotes good health.
10. Wheat germ: This health food has always provided an impressive array of nutrients. At the center of a grain of wheat is wheat germ. Although it is only a small part of a grain of wheat, wheat germ is a highly concentrated source of nutrients (including niacin, thiamin, riboflavin, vitamin E, folic acid, the magnesium, phosphorus, potassium, iron and zinc). Wheat germ also contains protein, fiber and polyunsaturated fats present naturally.
11. Green tea is full of antioxidants that help expel toxins. This drink travels the body quickly, moving the toxins faster. Green Tea also contains catechins, which speed up liver activity.
12. Chou: This vegetable activates 2 main enzymes in the liver that are responsible for the detoxification.
13. Cresson: Rich in minerals, watercress is a green leaf vegetable that is slightly spicy. More tasty in salads, soups and sandwiches, watercress is a health food with a diuretic effect, which moves nutrients through your body faster.
14. Psyllium: This plant is rich in soluble fiber that absorb toxins,  and also reduces cholesterol. For better results, add the psyllium powder with juice or eat cereals fortified with psyllium to breakfast (or snack) to help clean your colon.
15. Goji (also called the Goji Berry) is a fruit that comes from the plant Lycium barbarum and Lycium chinense. Goji is rich in nutrients. It contains beta carotene, vitamins C, B1, B2 and other vitamins, minerals, antioxidants and amino acids:
    • 18 kinds of amino acids including 8 essential amino acids (including isoleucine and tryptophan)
    • 21 trace elements (zinc, iron, copper, calcium, selenium, germanium, phosphorus, etc..)
    • More beta carotene than carrots (equal weight),
    • Vitamins (B1, B2, B6, C, E, etc..)
    • Beta-sitosterol (anti-inflammatory).
16. Ginger: The gingerols in this health food may help reduce discomfort, and other compounds of ginger can help prevent migraines and arthritis pain by blocking prostaglandins (causing inflammation). A teaspoon of fresh ginger root has only 1 calorie, 0 fat (but 0 fiber). Peel the tough brown skin and slice or grate into a stir-fry.
17. Advocate: This health food contains oleic acid, an unsaturated fat that helps lower blood cholesterol while raising good cholesterol (HDL), in addition to providing a healthy dose of fiber. A slice of avocado provides 81 calories, 8 grams fat, 3 grams fiber. Try a few slices of avocado instead of mayonnaise in your next sandwich and you might be surprised by this new taste.
18. Mango: An average sized mango shipped 57 mg of vitamin C, almost your recommended daily intake of vitamin C. This health food, filled with antioxidants helps prevent arthritis and boosts wound healing and strengthens your immune system. This health food brings more than 8000 international units of vitamin A (as beta carotene). A mango provides 135 calories, 1 g fat and 4 grams of fiber.
19. Studies have shown that tomatoes can reduce the risk of cancers of the bladder, stomach and colon cancer by 50% when consumed daily. A tomato provides 26 calories, 0 fat and 1 gram of fiber. Sprinkle a few slices of fresh tomatoes with olive oil, because lycopene is better absorbed when eaten with a little fat.
20. Spirulina is a micro algae with predominant color blue-green. Spirulina is considered by some researchers as nutritional food of the future through its’ incredible ability to synthesize food concentrated high quality, more effectively than any other algae. Remarkably, spirulina is made of 55 to 77% of complete protein (depending on the source of culture) with all the essential amino acids in perfect balance. In comparison, beef is up only 31% protein.

I hope this brief list will help you open your eyes to more sources of healthy foods that you can incorporate into your daily diet!

Tags: 20 foods and their health benefits