Can you eat your way to good health? Well, there are no guarantees. But here is what we can guarantee: Make these 10 foods part of your diet, and you’ll be giving your body lots of what it needs in terms of nutrients.
We chose them because they’re the foods mentioned over and over again, in medical studies and on lists of “superfoods.” For expert advice on why they’re good picks, we turned to two Kansas dietitians — Linda Nye of the Wichita Clinic and Diane Heilman Felt, director of nutrition and head of pastoral care at Susan B. Allen Memorial Hospital in El Dorado.
In no particular order, here are 10 foods you should be eating.
Apples: Apples are full of soluble fiber, which provides a feeling of fullness. They also are rich in flavonoids, which promote heart health and help prevent cancer and inflammation. Have one before dinner to take the edge off your appetite.
Almonds: The fat in almonds is unsaturated, a more healthful choice. They also seem to lower the risk of sudden cardiac death and Type 2 diabetes. But go easy: An ounce — 12 to 15 nuts — is plenty.
Broccoli: Broccoli is a powerhouse of nutrition, Nye says. It is packed with vitamin K, vitamin C and calcium to make your bones strong. Broccoli makes an important contribution in reducing heart-attack risk, and it might prevent cancer. (Just hold the cheese sauce.)
Blueberries: Blueberries are one of nature’s richest sources of antioxidants, which means they fight cell-damaging free radicals. And that means they help prevent cancer — and slow aging, too. “Besides,” says Felt, “they taste great.”
Red beans: OK, they don’t have to be red. Beans, in general, are a great addition. They’re low in fat and high in fiber, and they help protect against heart disease.
Wild salmon: Salmon is high in heart-healthful omega-3 fatty acids, which help keep triglyceride levels normal, and it has anti-inflammatory properties that can help with rheumatoid arthritis pain. Omega-3s also help sharpen memory. Wild salmon is less likely to have worrisome contaminants than farmed salmon.
Spinach: Spinach is low in calories and rich in calcium and vitamin K. The antioxidants in green, leafy vegetables such as spinach also help protect against cataracts. The only negative is the oxalates in spinach, which decrease the calcium absorption, so make sure you get enough in other foods.
Sweet potatoes: Sweet potatoes are high in beta carotene, fiber and vitamin C. Beta carotene helps prevent cancer, and fiber keeps you full. Foods rich in beta-carotene also might protect the eyes, preventing cataracts and macular degeneration.
Oats: Whole grains provide lots of B vitamins and fiber to keep you feeling full all morning long. Oats have an edge because they have been shown to lower cholesterol. And a bowl of oatmeal for breakfast will help stabilize your blood-sugar level until lunchtime.
Tomatoes: Lycopene is what gives tomatoes their red coloring. It’s a powerful anti-oxidant related to beta carotene, and foods rich in lycopene can reduce the risk of macular degeneration and breast and prostate cancer. Lycopene is easier to absorb from cooked tomatoes — spaghetti sauce, for example — but fresh works, too.
