25 Ridiculously Healthy Foods
Pile your plate with these nutrition superstars
1. Eggs
Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, theres actually substantial evidence that for most of us, eggs are not harmful but healthy.
2. Greek Yogurt
Yogurt is a great way to get calcium, and its also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kindcompared with regular yogurt, it has twice the protein (and 25% of women over 40 dont get enough). Look for fat-free varieties like Oikos Organic Greek Yogurt (90 calories and 15 g of protein per 5.3-ounce serving).
3. Fat-Free Milk
Yes, it does a body good: Studies show that calcium isnt just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the least.
Vitamin D not only allows your body to absorb calcium, its also a super nutrient in its own right. Recent research found that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression, but most of us dont get nearly enough of the 1,000+ IU daily that most experts recommend.
4. Salmon
Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefitsfrom preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans arent reaping these perks because were deficient, which some experts believe may be at the root of many of the big health problems today, like obesity, heart disease, and cancer.
Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.
5. Lean Beef
Lean beef is one of the best-absorbed sources of iron there is.
(Too-little iron can cause anemia.) Adding as little as 1 ounce of beef per day can make a big difference in the bodys ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy.
If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. Its also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be toughso marinate it, and use a meat thermometer to avoid overcooking.
6. Beans
Its hard to imagine a more perfect food than beans. One cooked cupful
can provide as much as 17 g fiber. They're also loaded with protein and
dozens of key nutrients, including a few most women fall short
oncalcium, potassium, and magnesium. Studies tie beans to a reduced
risk of heart disease, type 2 diabetes, high blood pressure, and breast
and colon cancers.
The latest dietary guidelines recommend consuming at least 3 cups of
beans a week3 times the measly 1 cup we usually get. Keep your
cupboards stocked with all kinds: black, white, kidney, fat-free
refried, etc. Use them in salads, stuffed baked potatoes, and veggie
chili or pureed for sandwich spreads.
7. Nuts
In a nutshell: USDA researchers say that eating 1 ounces of tree nuts
