Super Healthy Foods

super healthy foodsObviously, there are tons of different things to eat out there, but which are super healthy foods?  That’s a good thing to know, so you can be sure to eat them.  Of course, that doesn’t mean you have to grimace as you eat either.  Many healthy foods are also delicious.  In fact, there are fruits, vegetables, protein and other whole foods that you can choose from.  I will share a bunch of them with you:

Fruits

Pretty much all fruits are a great source of vitamins, minerals and antioxidants.  Of course, the concentration of each varies among the type of fruit.  Thus, eating a variety of fruits is important to optimal health.  For instance, oranges are particularly high in vitamin C.1  On the other hand, blueberries are less, so but they are one of the best sources of antioxidants of any food.2  Here are some others that are as easy to find as visiting your local grocer:

  • Avocados
  • Bananas
  • Apples
  • Oranges
  • Blueberries
  • Grapes
  • Cherries
  • Grapefruit
  • Kiwi
  • Olives
  • Pears
  • Pineapple
  • Peaches
  • Melons
  • Berries
  • Cherries
  • Lemons
  • Mangos
  • Pears
  • Tomatoes

Eggs

If you are very old at all, you recall when eggs used to be “bad” for your health.  Then they weren’t so bad.  Now they are good.  Of course, they’ve really been healthy the whole time, science just took a while to figure it out.3, 4

Meat

For some reason, some in our society have demonized meat.  Part of this is due to incorrect interpretations of scientific findings.  The other because some crazies think that animals are more valuable than people and eating them is somehow evil.  In any case, lean, minimally processed meat is important, arguably essential to a healthy diet.  For one, meats are high in iron that is easy for your body to use.  This is not true of many other foods.  Red meats also tend to contain a lot of vitamin B12 and is almost non-existent in other foods.5  In fact, deficiency is common in vegetarians.6

But most importantly, meat is by far the best source of protein.  The fact is, protein makes up an enormous portion of your body.  Far more than half of your dry weight (Your weight minus all the water).  Lamb is also a great source of the good fats like you find in fish.  Of course, fish is a great source of protein as well, plus you get those good fats.  Here are your best options:

  • Chicken Breast
  • Turkey (especially white meat)
  • Fish
  • Lean Beef
  • Lamb

Nuts

Nuts and seeds are super healthy foods and still high in fat.  So, you might think I’m nuts to suggest that they can help you lose weight.7,8,9,10,11  But these are not ordinary fats, they are the good ones.  Of course, weight loss is not the only reason to eat nuts and seeds.  They also contain various vitamins, minerals and fibers.  Plus, much like fruits and meats, they taste great. Here are some of your best bets:

  • Peanuts
  • Coconut
  • Chia Seeds
  • Macadamia Nuts
  • Walnuts
  • Almonds

  Vegetables

All right, I admit, we don’t all enjoy eating our veggies, but we should.  First of all, they are super healthy foods that are a low in calories and packed with nutrients.  They are full of vitamins, minerals, antioxidants and fiber, but with few calories.  Even though they might not be as tasty as some other foods, they can be eaten with other foods or seasoned to perfection.  Garlic for example, is not necessarily a veggie most people eat alone.  Yet it is can be a great addition to an already mouth-watering dish.  Plus, it improves your immune system!12  Here are some of the best veggies to choose from:

  • Kale
  • Garlic
  • Cucumbers
  • Onions
  • Cauliflower
  • Carrots
  • Broccoli
  • Asparagus
  • Peppers
  • Carrots
  • Asparagus
  • Brussels Sprouts
  • Lettuce
  • Radishes
  • Zucchini
  • Turnips
  • Leeks
  • Mushrooms
  • Squash
  • Sprouts
  • Cabbage
  • Artichokes

Seafood

Seafood and fish are incredibly healthy and nutritious.  Much of the benefit comes from their high concentration in omega 3’s, the good fats.  They also contain iodine, an essential vitamin.  Since most people are deficient in both, they are a pretty big deal.13,14  Plus, people who eat more seafood tend to live longer and lower instances of depression, heart disease, dementia and many other diseases.15,16,17  Seafood is also a good source of protein.  Here are some of the best choices:

  • Shellfish
  • Sardines
  • Trout
  • Salmon
  • Tuna
  • Shrimp

Grains

Yes, grains are a source of carbs, which have been vilified in recent years as causing weight gain.  While there is some truth to that, and I emphasize SOME, the right grains can be super healthy foods.  Have you ever looked at the label of your oatmeal or mini wheats?  While they do contain more carbs than the foods I’ve talked about so far, they are also very high in fiber.  In fact, in many instances grains are much higher in fiber than any of the foods so far discussed.  Here are the best choices:

  • Oats
  • Quinoa
  • Brown Rice

Breads

Of course, breads are usually made with grains, so the same idea applies.  The right kind of bread made with the right kind of grains, can be a great health choice.  For instance, the cheapy white bread at the grocery store is not much better for you than a mouthful of sugar.  However, the whole grain option next to it can be a great choice.  Whenever you buy bread, it should have at least 2 grams of fiber per slice.  You don’t have to buy it either.  If you are the homey-type, you can make your own.  Just be sure you use healthy ingredients.  Here are some great recipe ideas:

Click Here to See a bunch of healthy bread recipes!

Legumes

Another food group that is sometimes given a bad rap is legumes.  This comes from the fact that they often contain some antinutrients.  These are natural chemicals produced by lentils as a way to fend off bacteria and insects.  But when we eat them, they can interfere with the absorption of nutrients we need.  However, this is easily resolved by soaking them in water.  This eliminates most of the antinutrients.18  Of course there are many health benefits to legumes including vitamins, minerals and even protein. Here are 3 best choices:

  • Kidney Beans (don’t eat them raw!)
  • Green Beans
  • Lentils

Dairy

While not everyone can handle dairy, it is a great source of nutrients.  In fact, full-fat dairy seems to be the best as those who consume it are at a lower risk for obesity and type 2 diabetes.19,20  Dairy from grass fed cows may also be healthier.  It is higher in CLA, a good fat, as well as vitamin K.  No matter what kind of dairy you choose, most sources provide some vitamins, minerals, protein and healthy fats.  Milk for instance is a great source of calcium.  Yogurt provides healthy bacteria that benefit digestion and immune function.  Plus, dairy products taste great!  Here are a few to choose from:

  • Milk (preferably whole)
  • Yogurt
  • Cheese

Fat

Yep, pure fat can be quite healthy, depending on the type of course.  Certainly, the fat from bacon doesn’t count, but other fats and oils do.  This even includes fats that were once thought to be bad.  It turns out however, that it isn’t just the type of fat that matters.  It’s length also has something to do with its health benefits.  For example, coconut oil was once thought to be a terrible choice because it consists of mostly saturated fat.  However, coconut oil fats tend to be very short and thus utilized as energy and not deposited as plague in arteries.

It used to be that we determined if a fat was healthy by whether or not it was solid at room temperature.  But as it turns out, all fats that are liquid at room temperature are super healthy foods, not all the ones that are solid are bad.  Here are your 3 best options for pure fats:

  • Coconut Oil
  • Olive Oil (especially extra virgin)
  • Butter (best is from grass fed cows)

Tubers

So, what the heck is a tuber?  Basically, it is just a plant that grows INTO the ground instead of above it.  Really they are the storage organ of a plant and so there are lots of nutrients kept there.  When you eat a tuber, you get these nutrients.  Many times they contain at least some of almost every nutrient there is.  While this includes vitamins and minerals, antioxidants are often abundant in tubers.  Some are also very filling.  Potatoes for example have been found to be more filling than as many as 38 other foods.21  There aren’t that many tubers, but here are the 2 most common:

  • Potatoes
  • Sweet Potatoes

References

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