Recent statistics released by the Centers for Disease Control and Prevention (CDC) shows that 90% of the general population is categorized within the healthy range. Despite this impressive statistic, only a minor portion can be attributed to the prevalence of healthy eating habits.
There has always been a resistance towards adopting healthier food choices as it demands that people change their usu l food preferences. Unknown to these individuals, wholesale changes to dietary plans are not necessary. Subtle implementation of certain foods is sufficient to enjoy a healthier diet. If you belong to this group of people, you might be interested in the following list of the ten healthiest food.
10 Healthiest Food
The comprehensive list of benefits that kale provides firmly cements its position as one of the healthiest food in existence. Nutrition facts based on a regular 2,000 calorie diet shows that it only contains 1% of fat and practically no cholesterol content. It is also a good source of dietary fiber, proteins, iron, calcium, vitamin A and vitamin C.
Other than providing essential nutrients to our bodies, kale also possesses the unique ability to lower cholesterol due to its high fiber content. Isothiocyanates (ITCs) in kale are also able to reduce the risk of specific cancer types such as breast, bladder, ovary, colon and prostate. This element is also a fundamental ingredient in the body’s detoxification process. Last but not least, the major flavonoids in kale helps to promote anti-inflammatory and antioxidant functions.
Among the fruits section, avocado has experienced an unprecedented rise in popularity over the past few years. This improved opinion towards the fruit boils down to the discovery of its hidden health benefits. Out of the 20 different nutrients found in avocados, it is loaded with potassium, folate, magnesium, copper, iron, zinc and phosphorus. It also boasts high levels of vitamin K, B6, B5, C, and E. The oleic acid found in avocados also actually helps to reduce the degree of inflammation.
It also shares similar capabilities as Kale. Avocados are equally efficient in reducing cholesterol levels and lower blood triglycerides. The antioxidants, mainly Lutein and Zeaxanthin, found in this fruit is also greatly beneficial towards improving eye health. Interestingly, avocado is also a favorite ingredient in facial masks as it is packed with anti-aging properties such as the elimination of facial wrinkles.
This variation of the tree nut family is known for its unique nutritional characteristics. It mainly offers cardiovascular benefits that significantly reduces the risk of heart diseases and also contains highly sought after anti-inflammatory properties.
Walnuts also possess the ability to fight cancer cells. Studies have shown that incorporating nuts into daily diets can help to reduce the risk of prostate cancer by up to 40%, decrease the possibility of breast cancer by as much as 50% and delay the rate of tumor growth by up to half its original pace.
Other than being an excellent source of essential nutrients, asparagus is also rich in glutathione content. It helps to disintegrate carcinogens and fight against free radicals in the body. The antioxidant profile of this vegetable also helps to reverse the effects of the natural aging process, making it a popular choice for women.
While this vegetable type might enjoy a tarnished reputation among the younger population, the extensive benefits that it provides explains the reason for its entry in this list. Similar to kale, the broccoli vegetable can help to lower cholesterol and plays a significant role in the natural detoxification process. Other than having shared capabilities, the kaempferol element contributes to reducing the impact of any allergies within the body and can also aid in the management of inflammation.
The concept of a healthy diet advocates the importance of absorbing various nutrients from different food groups. Incorporating salmon into any diets helps to achieve this objective and also enhances the health benefits of an effective diet. Salmon is high in omega-3 fatty acids, which is essential in preventing inflammation within the body. It also contains a healthy dose of protein and amino acid that plays a significant role in providing support for joint cartilages.
Staying within the same food group, sardine is an alternate method to achieve good variation. Other than possessing anti-inflammatory properties, this food option is also known to fight cancer, prevent cardiovascular diseases and helps to strengthen bones. The women population might be interested to know that sardines have also been attributed to promoting skin rejuvenation and reverse the effects of aging.
A traditional breakfast suggestion is not complete without oats. This food group is high in fiber content and reduces cholesterol levels effectively. Other benefits of oats include reduced the risk of colorectal cancer, lowered blood pressure and improved metabolic health.
Not to be confused with other chocolate snacks, only dark chocolate with more than 70% of cocoa extract qualifies to be on this list. The main attraction of dark chocolate lies in its high-quality antioxidant content such as polyphenols, catechins, and flavanols. Other benefits of dark chocolate include improved blood circulation and reduced blood pressure.
No list is complete without its fair share of controversy. The inclusion of eggs as one of the ten healthiest food might ruffle some feathers, but its benefits substantiate its entry into this free list. First and foremost, it must be stated that the high cholesterol content found in eggs are no longer present due to the changes in poultry feeding.
Similar to avocados, eggs are significantly beneficial to the eyes as they contain lutein and zeaxanthin. One study proved that an average of 1.3 yolks per day effectively increased lutein and zeaxanthin content by up to 50% and 140% respectively. Additionally, omega-3 fortified eggs come with the added benefit of lowering triglycerides. Contrary to popular belief, regular consumption of eggs has no adverse impact on cardiovascular health or the prevalence of stroke.
Healthy dietary plans are becoming more important in our daily lives. While many health activists promote various diets to achieve this objective, personal preferences play a significant role in the effectiveness of any dietary plan. Suggested above are 10 of the healthiest food that can be easily incorporated into any diet to cater to individual tastes. With this list in hand, it is now easy to adjust to dietary plans and work towards an improved health condition.
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Meighan Sembrano has done her Mass Communication degree. In her free time, she likes to write about health, lifestyle fitness, world news, and beauty. She is an author at Consumer Health Digest since 2012. To know more about her, follow her on Twitter, Pinterest.