The World’s Healthiest Foods

They may not be in the Guinness Book of World Records, but these foods are deserving of accolades and recognition. Be sure to add these to your diet to give yourself a much needed nutrition boost.

1. Salmon

Salmon is a great source of Omega fatty 3 acids.  This health booster is great at lowering “bad” LDL cholesterol while increasing “good” HDL cholesterol. Salmon is also a very versatile protein source and can be a good substitute for meat.

It is recommended that you consume 2 servings of salmon a week. Wild salmon is considered the healthiest, and can be sold canned or frozen too.

2. Soy

Tofu, soy milk and gluten are one of the many products made from soy. Soybeans have high quantities of amino acids needed by our bodies.  Soybeans are also rich in omega 3 fatty acids, B complex, fiber, calcium, magnesium, phosphorus, iron and zinc. Just like salmon, soy lowers bad cholesterol.  Soy is known to prevent the onset of heart ailments, osteoporosis, and prostate cancer.

3. Green & Leafy Vegetables

Almost all vegetables are considered healthy, but green & leafy vegetables are the most beneficial. Chard, collard greens, kale, bok choy, broccoli, asparagus and green beans should be present in your diet.

Green and leafy vegetables are also rich in vitamin A, vitamin C, calcium, iron and phytonutrients.  They can prevent a host of ailments like heart disease, diabetes and some forms of cancer.

For those who want to trim down or maintain their weight, green and leafy vegetables are also low in calories and high in fiber. You can eat as many of these vegetables as you like without fear of gaining weight.

Green vegetables, for the full nutritional benefit, are best eaten raw in salads or as snacks.  If greens have to be cooked, steam them to better retain nutrients.

4. Berries

Berries are the most nutritious fruit. Strawberries, cranberries, blueberries and blackberries are full of vitamin C, folate and phytonutrients.  They also have cancer fighting agents as well as antioxidants.  Blueberries are notably high in antioxidants and help alleviate short-term memory loss.

Berries are usually eaten raw or can be added to salads and other dishes. They’re easy to prepare; all you need to do is wash them thoroughly and eat them as is.

5. Whole Grains

Whole grains are a good source of vitamin B, as well as vitamin E, fiber, magnesium and iron. They are also rich in antioxidants and contain some minerals that are not found in fruits or vegetables. It is recommended that you eat 3 to 5 servings a day to get the full health benefits.

Whole-wheat flour should be used instead of white or refined flour when baking bread. Pasta and cereals are best when made from wheat  or other whole grain flours (not enriched wheat flour), so be sure to read the product labels.

One way to include whole grain in your diet is to eat more rice. Avoid white rice. Brown rice, wild rice, barley, millet, buchwheat, or quinoa are the most nutritious.  Barley or quinoa can be added to soups and casseroles.

6. Apples

An apple a day really can help keep the doctor away! So true, because apples are rich in vitamin C, folate and iron.  Apples also contain pectin, which is similar to fiber in that it can help decrease cholesterol and glucose.

7. Wheat Germ

It might not taste especially delicious to some, but wheat germ is highly nutritious.  Wheat germ can be sprinkled on a number of dishes, like pasta or cereal, or added to batter during baking.

Wheat germ is rich in folate, iron, magnesium, phosphorus, thiamine and zinc. The recommended serving is 2 tablespoons a day. Thiamine keeps nerves functioning well. Phosphorus is for the development of strong teeth and bones. Iron, zinc, magnesium and folate are all needed in healthy development, growth and healing.

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