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Top 10 Healthiest Foods

The best way to have a healthy body is by eating a healthy diet and following a good exercise regimen. If you exercise regularly and then gorge on junk and high fat foods you are not going to have a healthy body. For having a fit body you need to eat nutrient rich foods in conjunction with maintaining a healthy lifestyle. We all know that some foods like fresh organic vegetables and fruits, nuts, lean meat and fish are good for our body. But there are some foods that are so nutrient rich that they are known as superfoods. Consuming these foods can help you not only to have a lean and fit body, but they will improve your body's resistance and help to prevent lifestyle related diseases like heart diseases, high blood pressure and diabetes. Here we are going to discuss the top 10 healthiest foods that you can eat to keep yourself healthy. Remember that this healthy foods list is just an indicative list and there is a lot more foods that are healthy.

Top 10 Healthiest Foods to Eat

When we talk about the top 10 healthy foods we mean foods that are power packed with nutrients to keep the body healthy. Incorporating these foods in your diet, will help you to boost your immune system, fight against diseases and help you to stay slim. These foods contain more nutrients like omega 3 fatty acids, antioxidants, dietary fiber, vitamins and minerals per calorie than most other foods.

Salmon is one of the richest source of omega 3 fatty acids and vitamin D. Omega 3 fatty acids is required for proper functioning of the body and it helps to prevent inflammation of the arteries that lead to heart diseases. It also helps in maintaining skin elasticity and improves insulin resistance. The best way to have salmon is by poaching or grilling it in a minimum amount of oil to preserve the nutrients present in it. If you are looking to lose weight, then eat two servings of salmon fillet a week. Omega 3 fatty acid in salmon slows down the rate of digestion, making you feel fuller for a longer period. This helps you to eat less for the rest of the day. This makes it one of the top 10 healthiest foods for losing weight.

Nuts are one of the top 10 healthiest foods to eat and they should definitely be included in your diet. But before you reach for that packet of salted peanuts, you should know that nuts are high in calories. So, moderation is the key in reaping its nutritional benefits. Nuts like walnuts, almonds, hazelnuts and pistachios contain polyphenols which lowers LDL cholesterol. It also contains omega 3 fatty acids and amino acids that protect the heart and helps in reducing the risk of high blood pressure and diabetes. As I have mentioned earlier, to get the health benefits of nuts, you should have them in moderation. Sprinkle sliced almonds and walnuts over your favorite breakfast cereals or a cup of low fat yogurt.

This cruciferous vegetable is full of vitamin A and vitamin K. It also contains phytochemicals namely sulforaphane and diindolylmethane which help in preventing cancer. Vitamin K in broccoli is essential for the body since it is required for clotting of blood. Eating broccoli also helps in preventing heart diseases and significantly lowers the formation of plague in the arteries. To preserve the nutrients in broccoli, lightly steam them and serve them as side dish.

One of the top 10 healthy foods for your body is garlic. Garlic contains allicin, which is an important phytochemical that helps in lowering blood pressure and also cuts down the risk of having ovarian cancer. Garlic also strengthens your body's immune system and helps it to fight common cold and allergies. To gain maximum benefits of garlic, crush or cut garlic cloves and let it stand for about 10 - 15 minutes before adding them to your food preparation.

Avocado has acquired a reputation for being high in calories and is a strict "no no" for people trying to lose weight. But the fact is that avocado is packed with heart healthy monounsaturated fatty acids (MUFA). Monounsaturated fats lower LDL cholesterol (bad cholesterol) and increases HDL cholesterol (good cholesterol). It also helps in absorbing essential nutrients required for proper functioning of the body. Avocados also contain vitamin E, fiber, folate and potassium. For people who are trying to lose weight particularly belly fat, eating MUFA rich foods such as avocados will help in reducing weight. But since they are high in calories, a single slice of avocado in salads is sufficient.

Berries like blueberries and raspberries are packed with powerful antioxidants called polyphenols. These antioxidants help in reducing the risk of heart diseases and diabetes and also help to lower levels of LDL cholesterol. It boosts memory and helps to prevent urinary tract infection. It also contains dietary fiber and vitamin C. Consume organic berries and use them in smoothies and fruit salads.

Beans are high in fiber, calcium and proteins. Unlike animal protein that is high in fats and calories, beans are a healthy source of protein that are low in saturated fat. It lowers cholesterol and helps in keeping blood sugar levels steady. Recent research has shown that consuming beans can help in reducing the risk of heart disease, high blood pressure and diabetes.

Spinach is a rich source of iron. It also contains high amount of folate and lutein. It helps in lowering cholesterol level and prevents the formation of plague in the arteries of the heart. Getting adequate amount of lutein in your diet is also vital since it helps in lowering the risk of age-related macular degeneration. Consuming sufficient amount of folate is extremely important especially for pregnant women since it helps in preventing birth defects. The best way to have spinach is by adding them in salads, soups or lightly sautéing them in olive oil. Avoid overcooking spinach as it loses a significant amount of nutrients when it comes in contact with heat.

These red fruits are the best source of lycopene. The yellow substance inside a tomato is rich in lycopene which helps to prevent inflammation of the arteries and heart diseases. Recent research have shown that lycopene can also help in reducing the risk of breast cancer in women. To get your daily dose of lycopene, have roasted tomato and tomato rich gravies or add raw tomatoes in salads and sandwiches. Many people discard the inside of tomatoes. But for reaping the benefits of tomatoes, you should add the inside of tomatoes to your dishes.

Oranges which were considered as an excellent source of vitamin C has been edged out by the humble guava. This lush tropical fruit contains 5 times more vitamin C than an orange. Vitamin C is required for boosting the immune system and maintaining skin elasticity. It also contains lycopene which helps in reducing the risk of heart diseases and inflammation of arteries. The best way to have guava is by making a smoothie with low fat yogurt or soy milk and a spoonful of organic honey.

Eating a balanced diet which comprises these foods can help you in attaining a fit body. All fresh produce should be organic and prepared in a healthy way to reap its full benefits. Some other healthy foods are olive oil, oatmeal, tofu, flaxseed, dates, red peppers and sweet potatoes. Incorporate these superfoods in your daily diet for a healthy mind and body.

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