Every food provides something different – some are a rich source of protein or fiber but void of many vitamins and minerals, while others contain disease-fighting phytonutrients, vitamins and minerals, but no protein. The following 13 power foods are a good place to start.
Every food provides something different – some are a rich source of protein or fiber but void of many vitamins and minerals, while others contain disease-fighting phytonutrients, vitamins and minerals, but no protein. The following 13 power foods are a good place to start.
Avocados
Sure, they are high in fat but avocados contain healthful monounsaturated fat, which has been linked to a reduced risk of cancer, heart disease, and diabetes. Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are excellent for heart disorders. They are loaded with fiber (11 to 17 grams per fruit) and are a good source of lutein, an antioxidant linked to eye and skin health.
Apples
‘An apple a day really does keep the doctor away’ – a famous phrase we all know. Apples are loaded with the powerful antioxidants quercetin and catechin, which protect cells from damage – that means a reduced risk of cancer and cardiovascular disease, especially if you eat the skin. Research shows that the apple peel contains five times more polyphenols than the flesh. Apples and their skins pack a lot of fiber too (about twice that of other common fruits, including peaches, grapes, and grapefruit), which may help fight the battle of the bulge.
Blueberries
Antiaging superstars, blueberries are loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function. Studies show that eating blueberries slows impairments in motor coordination and memory that accompany aging. These little berries also reduce inflammation, which is inextricably linked with virtually every chronic disease from Alzheimer’s and Parkinson’s, to diabetes and heart disease.
Cabbage
In the vegetable world, the cabbage is the most impressive of the lot. Cabbage stimulates the immune system, kills bacteria and viruses, and is a good blood purifier. If you go for the red variety, you will also get a healthy dose of anthocyanins (the same pigment molecules that make blueberries blue), another powerful antioxidant with an anticancer punch.
Fish and Fish Oil
Eating fish helps cut the risk of heart disease, cancer, Alzheimer’s, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate depression.
Garlic
Research shows that garlic lowers total cholesterol and triglyceride (blood fat) levels, helping prevent clogged arteries. Whole baked garlic helps detoxify the body of heavy metals like mercury (from fish) and cadmium. Garlic also acts as an antibacterial and antiviral, boosting resistance to stress-induced colds and infections. Can’t stand garlic breath? Chew on a sprig of parsley.
Mushrooms
Used for centuries in Eastern medicine, mushrooms have powerful effects on the immune system – especially the maitake, shiitake, and reishi varieties. Mushrooms such as maitake help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure. In fact, mushrooms are used as an adjunctive cancer treatment throughout Asia because of their ability to counteract the toxic effects of chemotherapy and radiation while simultaneously shrinking tumors.
Almonds
Almonds are loaded with fiber and monounsaturated fat, both of which have been shown to lower cholesterol. According to the FDA (Food and Drug Administration), eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. And even though almonds are relatively high in fat and calories, studies show that eating almonds can actually help with weight loss (their protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating).
Eggs
The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients. People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver.
