The four criteria for healthy food ingredients are:1. Is a source of fiber, vitamins, minerals and other nutrients
2. High phytonutrients and antioxidant compounds, such as vitamins A and E, and beta-carotene
3. Can help reduce the risk of heart disease and other health conditions
4. Low calorie
A
variety of healthy food that is easy to be included in a variety of
healthy foods to meet the daily diet as quoted from Mayoclinic, Monday
(28/11/2011), among others:
1. Almonds
Almonds contain several nutrients, including fiber, riboflavin, magnesium, iron, and calcium. In fact, one serving, which is about seven almonds have more calcium than any other nut.One serving also provides 15 percent of the Recommended Dietary Allowance (RDA) of vitamin E. Like all nuts, almonds provide vegetable proteins, so it does not need to eat meat in large numbers.Almonds are also good for heart health. Most of the fat in almonds is monounsaturated fat. This type of fat is a healthier type of fat that can help lower blood cholesterol levels.
2. Apple
Apples are a good source of pectin. Pectin is a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of vitamin C.Vitamin C is an antioxidant that protects body cells from damage. Vitamin C also helps form collagen connective tissue, maintain capillary blood vessels, and aids in iron absorption.
3. Blueberries
Scientists have shown that blueberries are loaded with phytonutrients compounds that may help prevent chronic diseases. Blueberries may also improve short-term memory.Blueberries are a source of low calorie, fiber, and vitamin C. Approximately three-quarters cup of fresh blueberries has 2.7 grams of fiber and 11 mg of vitamin C.
4. Broccoli
In addition to being a good source for folate, broccoli contains phytonutrients. Phytonutrients are a group of compounds that may help prevent chronic diseases such as heart disease, diabetes and some cancers.Broccoli is also an excellent source of vitamin C. In addition it is also an excellent source of vitamin A-related to maintaining eye health.
5. Red beans
Red beans are a source of iron, phosphorus, and potassium. Red beans are also a low-fat source of excellent protein and fiber. Red beans also contain phytonutrients.
6. Salmon
Salmon contains omega-3 fatty acids. Omega-3 fatty acids are a type of fat that reduces the formation of blood clots that can cause heart attacks.Omega-3
fatty acids can also protect against irregular heartbeats that can
cause sudden cardiac death, and also help lower triglyceride levels,
decrease the growth of plaque that can clog the arteries, lowering blood
pressure, and reduce the risk of stroke.In addition to containing omega 3, salmon low in saturated fat and cholesterol, as well as a good source of protein.
7. Spinach
Spinach contains vitamin A and C, and folate. Spinach is also a source of magnesium. Compounds in spinach may boost the immune system and may help maintain healthy hair and skin.Carotenoid found in spinach, beta carotene, lutein, and zeaxanthin. The
content of the protection of visual impairment associated with age,
such as macular degeneration and night blindness, and heart disease, and
certain cancers.
8. Sweet potato
Deep yellow orange color of sweet potato showed high content of antioxidant beta carotene. Sweet potatoes can help slow the aging process and reduce the risk of some cancers.Besides being an excellent source of vitamins A and C, sweet potatoes are also a source of fiber, vitamin B 6, and potassium. Sweet potatoes are also free of fat and relatively low in calories.
9. Vegetable juice
Vegetable juice has most of the vitamins, minerals and other nutrients. Tomato
juice and vegetables contain lycopene, which is an antioxidant that may
reduce the risk of heart attack, prostate cancer, and possibly other
cancers.Some vegetable and tomato juices are very high in sodium, so be sure to select the type with low sodium content.
10. Wheat
Wheat is an excellent source of thiamin, folate, phosphorus, magnesium, and zinc. Wheat also contains protein, fiber, and fat. The ten kinds of food can be served over together.
One example of a healthy diet can include three types of the above ten kinds of food.
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