Top 10 Healthy Foods
You Should Be Eating!

Top 10 healthy foods you should be eating! I was recently asked the “trapped on a desert island” question: If I could only pick 10 foods to eat, which would be the top 10 healthy foods, regardless of budget.

But I get the point of the question. I want items that are nutrient dense, full of healthy vitamins and minerals that protect my body from disease and give me lots of energy. Interestingly enough, many of these items are also on my list of cheap healthy food.

Top 10 Healthy Foods

1. Almonds-- Almonds are packed with protein, fiber, riboflavin, magnesium, iron and calcium and vitamin E. Like all nuts, almonds provide one of the best plant sources of protein. Most of the fat in almonds is monounsaturated fat, which is a heart healthy type of fat that may help lower blood cholesterol levels.

2. Apples –Apples are an excellent source of Vitamin C and fiber that can lower blood cholesterol and glucose levels. Eat apples with their skin for the most nutrition. Apples are on the dirty dozen list, so buy organic when possible.

3. Beans – Beans, such as black, lentils, pinto, and kidney contain protein, fiber, iron, folic acid, and potassium. Beans provide an excellent source of fiber, which is important in controlling blood sugar and cholesterol levels. Beans have more soluble fiber than oats.

4. Blueberries- Blueberries contain vitamins C and E, fiber, and antioxidants. Blueberries are packed with antioxidant phytonutrients called anthocyanidins. These antioxidants neutralize damage to cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.

5. Milk- Low fat or fat free. Milk is high in protein, calcium and vitamin D3. Vitamin D3 is essential to the body’s absorption of calcium. Milk gives you strong bones. Women who drink milk as teenagers and young adults have stronger bones during menopause. Milk lowers the risk of strokes.

6. Oatmeal-- Oatmeal is a good source of soluble fiber. Oatmeal is high in fiber, low in fat, and contains protein and iron. It is a very inexpensive alternative to cold cereal. Add some extra protein to it such as milk and nuts, (that added protein tells your body’s hunger hormones that you are full) and you have a great start to the day. Try these easy and tasty oatmeal recipes.

7. Spinach -- Spinach contains vitamins A, C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. Try a refreshing spinach strawberry salad.

8. Sweet Potatoes - Sweet potatoes contain fiber, vitamins B-6, C and E, folate and potassium. They are low in calories — one small sweet potato has just 54 calories. Sweet potatoes are high in the antioxidant beta carotene, which may slow your body’s aging process.

9. Tomatoes- Tomatoes contain vitamin C, vitamin A, potassium, and 7%(RDA) of iron for women and 10% for men.

10. Wild Salmon- Fish, especially salmon, is an excellent source of protein and omega-3 fatty acids. Omega-3 is a type of fat that keep your heart healthy, decreases the growth of artery-clogging plaques, lowers blood pressure and reduces the risk of stroke.

Bring this list with you to grocery store, for an easy way to have healthy food at your home. Or maybe on your local desert island?

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