Top 12 Healthiest Foods

Healthy food has to contain a lot of minerals and vitamins, antioxidants and build the immune system. The healthiest foods also have to be friendly for your digestive system. A healthy digestive system is the key to good health.

It is no coincidence that all of the healthiest foods are plant foods. Plant foods are filled with healthy phytochemicals, antioxidants and fiber. 

These foods can reduce the risk of many types of disease like cancer, heart disease, hypertension, diabetes, and other diseases. In addition, these foods can also boost our immune system which will reduce the risk of getting any viruses that happen to be going around.

 

Greens Are Some of the Healthiest Foods

Greens can include spinach and collards, cabbage and other dark green leafy vegetables. Greens are high in beta-carotene, vitamin C, iron, and calcium. They are also a good source of fiber, which is necessary for a healthy digestive system and good gut bacteria. Some of the compounds found in greens are thought to fight some cancers as well.

Greens are also high in nitric oxide which makes them great for the health of your arteries and circulatory system. Foods high in nitric oxide can help open up your arteries, making it easier for your heart to pump blood through your body and lower high blood pressure.

Blueberries

Blueberries are one of the best fruits because they are grown with the least amount of pesticides. They are high in antioxidants and are high in vitamins A, C and E. They have a good amount of potassium.

Strawberries are also very good and high in potassium. Organic is best though since strawberries can be higher in pesticide residue. Make sure to eat your berries, blueberries, raspberries, and blackberries.

Beans

 

Beans are a good source of non-animal protein and high in fiber. More studies are finding that beans have what’s called a protease inhibitor, these inhibitors make it hard for cancer cells to get into the tissues. Lentils are also considered beans, as are lima beans.

You can tell that beans have antioxidants because of the various colors or the various beans. Black beans are an excellent source of antioxidants.

Soy

Soy is also a bean, but I include it separately. There are many vegetarian and non-vegetarian products made with soy anymore. I think the healthiest soy foods would be miso and edamame.

 

Edamame is very good as a snack or in salads. I have been drinking a cup of miso every day for many years and I really think it keeps away colds and the flu. 

 

Some studies have shown that eating too much soy might not be that good, and with so many soy products added to food anymore, I try and keep it to the purest form of soy such as miso, edamame or tofu.

Seeds and Nuts

Seeds and nuts are very high in magnesium, which is important for a healthy heart. Seeds are also high in the healthy Omega fats. Pumpkin seeds are very good as are sunflower seeds. The best nuts are Brazil nuts, almonds, cashews, pecans, and macadamia.

Leeks, Garlic and Onions

These healthy foods are all part of Allium vegetables. These vegetables are anti-oxidants and some studies have shown garlic to have antibiotic properties as well. They also can inhibit the growth of cancer cells.

 

Black Rice

Black rice, also known as forbidden rice has a blueish black color. This color represents the antioxidants in the rice. Black rice doesn't have as many antioxidants as blueberries do, but it is close.

Spices

Spices are very healthy, as more and more studies are showing certain spices to be very healthy and healing.

• Turmeric is now becoming known in this country, for centuries it has been used in other parts of the world as a powerful anti-inflammatory food. Turmeric is helpful with rheumatoid arthritis, inflammatory bowel disease (IBD), Crohn’s disease and colitis.
  
  It also has powerful antioxidants which neutralize free radicals throughout the body and inhibits cancer cell growth. The list of health benefits of Turmeric is very long. Add it to your foods as you cook or add it into soups.


• Cayenne is used to treat poor circulation, poor digestion, chronic pain, headaches, and heart disease. It stimulates circulation and digestion.


• Ginger is mostly known for helping with nausea. It is good for circulation and digestion, and for cleansing of the body. Sprinkle some on your oatmeal, cereal or on soups for a healthy immune system boost.
  

Green Tea

Green tea is a health drink with many studies showing that it can drastically reduce the risk of esophageal cancer. 

 

Green tea inhibits the growth of cancer cells. Green tea has been shown to be helpful in cancer, rheumatoid arthritis, high cholesterol, heart disease, infections, and the immune system. Green tea also has bacteria fighting abilities. Green tea is thought to increase metabolism and promote weight loss.

Sweet Potato and Winter Squash

The Sweet Potato is high in vitamin A (beta-carotene) and vitamin C, which you need for healthy skin and good eye health. Sweet potatoes are also high in fiber which helps the digestive system and possibly a cure for stomach ulcers and inflamed colons. 

 

Good for diabetics since it stabilizes blood sugar levels. I also include in this category all of the winter squashes, such as Butternut, Acorn and Pumpkin.

 

Fermented Foods

Fermented foods are probably the best foods for the digestive system. These foods include miso (fermented soybeans), sauerkraut and yogurt. Fermented foods like these promote the healthy bacteria in the digestive system which in turn gets rid of the bad bacteria in the colon.

Have you ever taken an antibiotic like Penicillin and noticed your stomach wasn’t right, that’s because the medicine killed the good bacteria along with the bad in the digestive tract, take some of these fermented foods to correct stomach problems and rebuild the good bacteria. 

 

And fermented foods and probiotics are helpful with IBS and constipation. Whenever you read about probiotics, this is what they mean, fermented foods.

Making sure you have more good gut bacteria than bad bacteria is one of the most aspects of good health. The types of gut bacteria we have can either cause disease or heal disease. Eating a diet that is good for creating good gut bacteria will enhance your health dramatically.

More Healthy Foods

More health foods include apples, brewers yeast, brown rice, cinnamon, wheat germ, bananas, flax seed, radish, daikon, salmon and other fish that contain Omega-3 fats.

As you can see, all of the healthiest foods are plants. Eating a plant-based diet has been proven to be the healthiest diet. At the least, if you do eat meat or fish, making them the side dish with plenty of vegetables to go with every meal.

Remember, let food be thy medicine.

About the Author

Sam Montana is a certified Food Over Medicine instructor from the Wellness Forum Health Center and certified in optimal nutrition from the Harvard T.H. Chan School of Public Health.

Copyright © 03 December 2008-2022 Sam Montana