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A List of Healthy Foods to Eat
By June Campbell of Nightcats Multimedia Productions
Healthy eating and good nutrition means eating a balanced diet with foods from each food group. However, certain foods have special, health-promoting properties. They may be heart healthy foods or may contribute to health in other, specific ways. Here is a list of healthy foods to eat.
Coffee
Our beloved cup of java may have had a bad rap. Even though coffee has minimal amounts of minerals and vitamins, there’s a good side to our favorite beverage. Studies indicate that coffee contains high levels of antioxidants, or cancer fighting properties. It’s unclear at this time whether coffee reduces the risk of breast cancer and heart disease, but it is thought to help prevent colon cancer as well as diabetes. People with acid reflux disease are advised to avoid coffee as it can worsen this condition.
Nuts
It’s not news to hear that nuts have excellent nutritional properties and belong on a list of healthy foods. Nuts are high in fiber and some, like walnuts, contain the heart healthy omega 3 acids. Nuts, however, are high in fat, which means a high calorie count. Many people avoid them for this reason, but recent research suggests that may be a mistake. Studies are suggesting that up to two handfuls of nuts a day actually helped women lose weight and maintain the loss. The nuts showing the most promise in the obesity studies were almonds. Macadamia Nuts
Macadamia nuts warrant a special listing because of their positive effects on cholesterol and heart health. Macadamia nuts are rich in unsaturated fats, which seems to compensate for their saturated fat content. In one study, people with high cholesterol ate a handful of macadamia nuts daily for five weeks. Their total cholesterol and LDL cholesterol lowered by nine percent more than when they ate a typical diet. However, it’s important to replace an unhealthy fat with macadamia nuts – not just add them to your existing diet. Cinnamon
Who knew that cinnamon contains fibre, iron and calcium, as well as vitamins C and K and manganese? It also helps prevent gout and arthritis by reducing uric acid. Cinnamon helps lower high blood pressure and has been shown to reduce cholesterol in persons who have Type Two diabetes. One study (unpublished) suggested that smelling cinnamon helps improve brain functioning. Avocados
You know they taste good, but did you know they can give you a soft, smooth skin as well as contributing to heart health? Avocados are high in mono-unsaturated fat and unsaturated fatty acids. They’re a fruit, not a vegetable, and they provide a higher content of protein, potassium, magnesium, folic acid, B vitamins, vitamin E and vitamin E than any other fruit. Chocolate
Chocolate—dark chocolate, that is – is downright good for you. Chocolate contains a substance known as cocoa flavinols. Cocoa flavinols have more phytochemicals and antioxidants than green tea, black tea, red wine and blueberries. Antioxidants help prevent cancer and chocolate’s other nutritional properties aid heart health. Who would have thought that chocolate coated strawberries could be so good for us? Berries
Berries of all descriptions. Strawberries. Raspberries. Cranberries. Blueberries. Blackberries. Boysenberries. Huckleberries. Gooseberries. Berries tend to be low calorie, full of vitamins and minerals and offer specific health benefits. Studies indicate that berries are high in antioxidant content and are also great sources of phytochemicals – substances that help prevent cancer as well as helping to block the development of cancer. Berries have been referred to as a “cancer fighting super foods.” Try a hand full of berries with your breakfast oatmeal. Oats Oats are well known for their cholesterol lowering abilities and for the high fiber content they add to your diet. Eat oatmeal or oat bran with berries in the morning and your day is off to a good start. Tip: The key is to replace an unhealthy food with oats and not to simply add oats to an otherwise unhealthy diet. Pineapple
Pineapple contains bromelain, an anti-inflammatory enzyme that can help heal an injured muscle, arthritic joint or even sunburned skin. Studies suggest that pineapple heals your body cells by reducing the flow of white blood cells to inflamed areas. The next time your back aches or your knee give you grief, try eating some pineapple. You can also buy bromelain supplements if you prefer. Grapes
One hundred per cent grape juice is wonderfully rich in Vitamin C and potassium. Grape skin and grape seeds contain polyphenols that promote health benefits in various ways. In red grapes, you find a substance called carotenoid hycopene which is thought to help in the fight against prostate cancer and breast cancer. Grapes are also known to protect against heart disease and to have virus fighting properties. Even grape wine can be thought of as a healthy food, when drank in moderation.
Pumpkin Pumpkin, a member of the squash family, contains plenty of fibre, potassium, vitamin A, beta-carotene and phytosterols. Beta-carotene may reduce the risk of certain cancers and protects against heart disease and the degenerative effects of aging. The seeds are also good for us and have an anti-inflammatory effect. Studies suggest they may help prevent prostate cancer and osteoporosis. Pumpkin, despite its excellent nutritional properties, is remarkably low in calories. This vegetable has only 49 calories per cooked cup. Serve with other healthy foods in soups and as a vegetable in stews and casseroles. Soy
You find soy in soy milk, tofu and edamame (a dish found in Japanese restaurants). Soy is high in carbs, fat, protein, essential amino acids, fibre, iron, copper, vitamin K and magnesium, folate, calcium and more. Soy is often referred to as the world’s “exceptional protein.” Studies show it to have a positive effect on cardiovascular disease, menopausal symptoms, diabetes, obesity, some types of cancer, including breast cancer and more.
This list of healthy foods to eat plays a role in overall health, but be sure to eat a varied, balanced diet.
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Canadas Food Guide: More Healthy Foods
strawberry: a healthy food
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June, it`s nice for a change to read about what we CAN eat rather than what we shouldn`t. I must say I love nuts, I feel very sorry for those with nut allergies.
 | | odls Jan 13, 2010 09:16 | |
CONTRIBUTOR'S REPLY
I'm wish you on that one. Nuts are wonderful. I am fortunate to have no food allergies at all. Thanks for commenting.
Great information, nice read June.
You did a fine job of presentation that will benefif many.
Thank you for sharing.
Frederick
CONTRIBUTOR'S REPLY
Thanks for dropping by and commenting, Frederick.
Thanks for this. I definitely need to eat more chocolate and drink more coffee. 
 | | nick Jan 13, 2010 23:52 | |
CONTRIBUTOR'S REPLY
Yep, I hear ya, Nick.I'm on that one myself.
Really good intel June thank you. Seems according to recent rersearch that the coffee processors have bee throwing the most nutritious part away! the outer layer apparently contains lots of antioxidants. Cinnamon has many more uses than the ones you list , see my intel on it. I don't eat enough chocolate though!!
CONTRIBUTOR'S REPLY
Thanks for the comment and the info. Yes, eat more chocolate, for sure, and sprinkle cinnamon in the coffee. I love it!
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