This is not the definitive list of all you should eat.  As always, if you cook with these foods rather than just eat pre-packed dishes or fast food, you avoid all the preservatives and toxins.

Apart from the fuel to stoke the human engine there are other ingredients in food.  Ingredients that help your immune system and keep us healthy. Super foods just have more of them.

25. Dark Chocolate – All chocolate contains sugar and fats, but the darker the chocolate, the higher the percentage of cocoa. Health benefits include lowering blood pressure.  Good source of magnesium and iron.

24. Eggs – Cheap, easy to prepare, and versatile.  The cholesterol they contain is minimal compared to the benefits. High in protein and omega 3 plus vitamin D. Eat free -range and try to avoid battery produced/farmed eggs.

23. Blackberries/ blueberries/cranberries – Loaded with goodies for the body and brain.  High in antioxidants, phenolic acids (helps kill viruses and fight infection), vitamin C and E..  Blueberries contain anthocyanins, which helps prevents cancers and heart disease.

22. Sweet potatoes - Contains twice the amount of vitamin A and fiber as the white potato.  Source of vitamin C and Beta–Carotene (the darker the orange, the more Beta-Carotene).

21. Whole Wheat Pasta –Provides vitamin B, Folate, selenium, and zinc and well as giving a slow energy release as it breaks down in your body.

20. Watercress – Good for the common “sniffle”.  Contains iodine, iron, vitamin A and D.

19. Garlic – Vital ingredient in any dish.  Contains antioxidants that help the heart and fight off stomach and colon cancers, lowers blood pressure, and may help to fight off colds.

18. Bok Choy- A very low cal and nutrient rich vegetable.  Rich in vitamin A, C, and calcium. Spinach is another great vegetable and contains lutein, which helps protect against age related deterioration of vision.

17. Banana – A happy food.  Along with other fruits and vegetables, consumption of bananas is associated with a reduced risk of colon and kidney cancer and in women, breast cancer. Contains vitamin B, C, and potassium.  (Happy food? They contain the neurotransmitter serotonin.  Serotonin makes you smile.)

16. Milk – Can help lower blood fat levels, and as a result, reduce blood pressure and the risk of cardiovascular disease.  As with all things, take in moderation.

15. Apples – The ultimate snack food. Research suggests that apples may reduce the risk of colon, prostate and lung cancer.  Many other fruits and vegetables have far more vitamin C and fiber than apples. However, they are a rich source of other antioxidant compounds and help regulate bowel movements; therefore, reduce the risk of colon cancer.  They may also help with heart disease, weight loss, and controlling cholesterol, as they do not have any cholesterol, have fiber, which reduces cholesterol by preventing re-absorption, and are bulky for their caloric content.  There are more than 7,500 known varieties of apples, try some of the more unusual ones if available.  (An apple a day keeps the doctor away)

14. Oranges/ Grapefruit – Contains vitamin C which helps make Collagen for healthy younger looking skin, keeps the blood vessels healthy, fights bacteria and viruses.  Also contains bioflavanoids, which is good for the eyes and pectin, which lowers your cholesterol.

13. Tea – A cup of tea is the ultimate relaxant.  Tea leaves contain more than 700 chemicals.  Proven to aid the immune function of the human body, it also helps with prevention of coronary heart diseases and diabetes by reducing the blood-glucose activity.

12. Turkey – A low fat source of protein contains trryptohan, which converts to serotonin. Rich in zinc and iron, in the dark meat. Raises dopamine which boosts alertness.  Plus trace mineral selenium, niacin, and vitamin B.  Fifty percent less fat than beef and 30% less calories. If turkey is not an option, eat free- range chicken.

11. Almonds /Walnut – Almonds raise HDL cholesterol (the good cholesterol) while lowering LDL cholesterol (the bad cholesterol), so overall decreasing risk for heart disease.  Source of vitamin E, B, calcium, iron, and zinc.  Walnuts are rich in omega 3 and magnesium. Eat in moderation as they are high in calories.

10. Tomatoes – Loads of nutrients and next to no calories. Health benefits taken often in all forms reduces the risk of prostate cancer by 35%.  Source of lycopene (antioxidant) and vitamin C.

9. Soy/ soya bean – Soy helps prevent cardiovascular disease, cancer, and osteoporosis.  Helps relieve menopausal and menstrual symptoms. Soy milk is a good substitute for cows milk.

8. Yogurt – Live bio yogurt or a pro-biotic yogurt. Calcium and vitamin B, plus aids your digestion, aids bone strength and helps prevent osteoporosis. Good with fruit nuts and berries.  Perfect for those who are diagnosed with celiac disease.

7. Red Kidney Bean – Good for protein.  Fills you up and are a  slow- release energy food rich in cholesterol lowering fiber.

6. Pumpkin seeds – Contains: Omega 3, Alpha Linolenic Acid (helps blood flow, cardiovascular health, brain function and immunity), protein, vitamin E and antioxidant minerals (selenium and zinc).

5. Basil and other herbs and spices – Apart from adding flavors to cooked food in moderation they can provide other health benefits. Basil oil has potent antioxidant, anticancer, antiviral, and antimicrobial properties.  Oregano is high in antioxidant activity due to a high content of phenolic acids and flavonoids, also has antimicrobial activity against food-borne pathogens.

4. Broccoli – Contains powerful antioxidants.  Regular servings may help prevent heart disease, bowel, stomach, breast and lung cancers. Plus beta-carotene which the body helps convert to Vitamin A.

3. Oats –  Helps lower cholesterol and fats forming on your blood vessel walls. Fiber fills you up with slow release energy and saves you feeling hungry for longer, so you don’t snack throughout the day.  High levels of vitamin E and antioxidants.

2. Olive Oil – A key ingredient in Mediterranean cuisine and a major factor in their low rate of heart disease, depression and cancer. Olive oil is a potent disease-fighting liquid that is high in Vitamin E, a powerful anti -aging antioxidant.

1. Salmon, Tuna or Mackerel - A low-calorie way to get loads of lean protein, omega 3 fatty acids, B vitamins, selenium, and vitamin D.  There are some issues of mercury in fish as we are polluting our food chain, but the positive benefits of eating fish far outweigh the negatives.  Like everything, know the source of your food and eat everything in moderation.  Choose wild caught over farm raised.  Statistics prove those people who eat fish and have a balanced diet as a regular part of their regime, live longer and healthier lives than those who don’t.

 

“Let food be your medicine and medicine be your food” –Hippocrates

Dr. Shayla Lesho, D.C.

References: Paul B (www.greenplanet.com)