healtheo360 Wellness Blog

Healthy Food, Healthy Life.

Posted on Jun 15, 2012, 3:21:11 PM by healtheo360

We are what we eat.

A diet composed of mainly processed, preserved, and sugared foods that are high in fat, sodium, and calories is not the wisest choice. Fats and proteins are absorbed and incorporated into our body with potentially dreadful effect on our health. On the other hand, a fresh diet composed of many vegetables and fruits is a healthier alternative that not only boosts energy, protects immune system, but also allows our body to function at ideal levels. Eating these foods regularly helps to fight various diseases and make our body healthier. Below is a list of some healthy foods with nutritional facts and health benefits.

1. Tomatoes

    • Nutrients: lycopene, vitamin C, vitamin A, vitamin K, potassium
    • Health Benefits
      • Antioxidant
      • Reduce risk of heart disease
      • Fight cancer
      • Support bone health


2. Leafy green vegetables: spinach, kale, cabbage, swiss chard

    • Nutrients: vitamin K, vitamin A, vitamin C, folate, fiber, iron, vitamin B2, potassium
    • Health Benefits
      • Antioxidant
      • Fight inflammatory diseases
      • Fight cancer

   3. Nuts and Seeds: walnuts, almonds, pumpkin seeds, flaxseeds

    • Nutrients: manganese, vitamin E, copper, vitamin C, vitamin K, omega-3 fats
    • Health Benefits
      • Lower LDL cholesterol
      • Help protect heart health
      • Anti-cancer
      • Antioxidant

4. Broccoli

    • Nutrients: vitamin C, vitamin K, folate vitamin A, manganese, fiber, potassium
    • Health Benefits
      • Anti-inflammation
      • Antioxidant
      • Detoxification
      • Prevent cancer
      • Help digestive system


5. Blueberries

    • Nutrients: vitamin K, manganese, vitamin C, fiber
    • Health Benefits
      • Antioxidants
      • Defense heart health
      • Balance blood glucose level
      • Protect eye health


6. Oat

    • Nutrients: manganese, selenium, phosphorus, fiber, magnesium, zinc
    • Health Benefits
      • Lower cholesterol levels
      • Reduce heart disease risk


7. Green tea

    • Nutrients: caffeine, polyphenols, EGCG
    • Health Benefits
      • Antioxidant
      • Lower risk of stroke
      • Protect heart health
      • Lower blood pressure
      • Anti-cancer


8. Fish: salmon, sardines,

    • Nutrients: vitamin D, vitamin B12, tryptophan, protein, omega-3 fatty acid
    • Health Benefits
      • Help protect heart health
      • Improve mood and cognition
      • Promote joint health
      • Protect eye health
      • Anti-cancer

9. Garlic

    • Nutrients: manganese, vitamin B6, vitamin C, selenium, calcium A
    • Health Benefits
      • Help protect heart health
      • Anti inflammation
      • Anti bacterial benefits
      • Prevent cancer

10. Edamame/Soy

    • Nutrients: molybdenum, tryptophan, manganese, protein, iron, omega-3 fats, fiber, vitamin K
    • Health Benefits
      • Cardiovascular benefits
      • Anti-cancer
      • Reduce hot flashes in women
      • Help protect bone health
      • Prevent type 2 diabetes

11. Sweet potatoes

    • Nutrients: vitamin A, vitamin C, manganese, vitamin B6, fiber, potassium
    • Health Benefits
      • Antioxidant
      • Anti-inflammation
      • Lower blood sugar
      • Memory benefit

12. Apple

    • Nutrients: fiber, vitamin C
    • Health Benefits
      • Antioxidant
      • Protect heart health
      • Help to regulate blood sugar
      • Anti-cancer
      • Anti-asthma


13. Kiwifruit

    • Nutrients: vitamin C, fiber, potassium
    • Health Benefits
      • Antioxidant
      • Protect DNA
      • Control blood sugar
      • Protect heart health
      • Fight asthma

nutritional facts sources: http://ndb.nal.usda.gov/ndb/foods/list

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