The Healthiest Foods You Can Eat

March 5, 2013

Staying healthy and fit can be a lot of work, but there are certain foods that can help.  Fitness Magazine profiled ten super foods that can do everything from help you lose weight to improve your memory and fight against cancer.  Here are the top five.  To read about the rest visit fitnessmagazine.com.

1. Lemons

  • Just one lemon has more than 100 percent of your daily intakeof vitamin C which may help increase “good” HDL cholesterol levels and strengthen bones.
  • Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

2.  Broccoli

  • One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients.
  •  The same serving also helps stave off numerous cancers.

3.  Dark Chocolate

  • Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.
  • Cocoa powder is rich in flavonoids, antioxidantsshown to reduce “bad” LDL cholesterol and increase “good” HDL levels.
  • A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.

4. Potatoes

  • One red potato contains 66 micrograms of cell-building folate — about the same amount found in one cup of spinach or broccoli.
  • One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

5.  Salmon

  • A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.
  • A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss.

Also on the list are walnuts, avocados, garlic, spinach and beans.  Click here to read more about their benefits from Fitness Magazine.