10 great health foods: Best bets for eating well

Introduction

Here are your best bets for eating well. These 10 health foods are some of the healthiest because they meet at least three of the following criteria:

• Are a good or excellent source of fiber, vitamins, minerals and other nutrients
• Are high in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene
• May help reduce the risk of heart disease and other health conditions
• Are low in calorie density, meaning you get a larger portion size with a fewer number of calories
• Are readily available

Click on the tabs to the left to find out more about these foods and what makes them good choices.

Apples

Why eat apples?

Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of the vitamin C - an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron and folate.

Almonds

Why eat almonds?

These tear-shaped nuts are packed with nutrients - fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have more calcium than any other nut - 70 milligrams (mg) in 23 almonds. And one serving of almonds provides half of your body's Recommended Dietary Allowance (RDA) of vitamin E.

Like all nuts, almonds provide one of the best plant sources of protein. And they're good for your heart. Most of the fat in almonds is monounsaturated fat - a healthier type of fat that may help lower blood cholesterol levels.

Blueberries

Why eat blueberries?

Blueberries are a rich source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries may also improve short-term memory and promote healthy aging.

Blueberries are also a low-calorie source of fiber and vitamin C - 1 cup of fresh blueberries has 83 calories, 3.5 grams of fiber and 14 mg of vitamin C.

Broccoli

Why eat broccoli?

Besides being a good source of calcium, potassium, folate and fiber, broccoli contains phytonutrients - a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C - antioxidants that protect your body's cells from damage.

Red beans

Why eat red beans?

Red beans - including small red beans and dark red kidney beans - are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They're also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases such as cardiovascular disease and cancer.

Salmon

Why eat salmon?

Salmon is an excellent source of omega-3 fatty acids - a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke.

In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.

Spinach

Why eat spinach?

Spinach is high in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.

Sweet potatoes

Why eat sweet potatoes?

The deep orange-yellow color of sweet potatoes tells you that they're high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they're fat-free and relatively low in calories - one small sweet potato has just 54 calories.

Vegetable juice

Why drink vegetable juice?

Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices, which include tomatoes, are good sources of lycopene, an antioxidant which may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties.

Wheat germ

Why eat wheat germ?

At the center of a grain of wheat is the wheat germ - the part of the seed that's responsible for the development and growth of the new plant sprout. Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fiber and some fat.

7 healthy foods - can they make a difference

Some foods seem to have it all. They're nutritious, medicinally potent and great tasting. Magazines and newspapers sing their praises and urge us to eat our fill. But no food is perfect, and even those with a host of medicinal properties can have their shortcomings. Since none of these super foods come with disclaimers, here's the flip side of seven highly touted medicinal foods. Garlic In addition to warding off vampires, one to three cloves of garlic daily can help lower cholesterol and protect against cancers of the stomach, prostate and colon. Garlic's antibacterial and antifungal properties also boost the immune system. But before you start popping cloves, realize that they've got to be crushed to make their benefits available. The key healthful ingredient, allicin, only forms when exposed to air. Similarly, when you cook with garlic, let the crushed or chopped cloves stand for 10 minutes first. And if you'd rather take a garlic supplement, make sure it contains allicin.

Not everyone's gonzo about garlic. Ayurveda, the traditional Indian healing system, cautions that garlic heats the body, so it could aggravate problems with digestion, hot flashes, excessive body heat or tendencies to be impatient or angry. And although garlic thins the blood, which can help lower blood pressure, it also increases the risk of bleeding if you're having surgery or are taking blood thinners, including aspirin.

Leafy Greens When measured on the good-for-you scale, kale, collards, mustard greens and spinach reign supreme in the vegetable world. High in calcium, antioxidants and the phytonutrient lutein, leafy greens may help prevent cancers of the breast, colon and prostate. And a recent study shows that lutein may even help reverse macular degeneration. Of the four, kale contains the most antioxidants and has high levels of easily absorbed calcium.

That's all good, but spinach poses a potentially painful problem. Though rich in potassium, folic acid and carotenoids, its green leaves contain high levels of oxalate, which can contribute to kidney stones. If you're prone to calcium oxalate stones (the most common), limit your spinach intake.

Also, long journeys from field to table and warm temperatures can destroy up to half of these greens' phytonutrients. So buy local-grown greens whenever you can, and eat them soon thereafter.

Salmon The American Heart Association recommends eating two servings weekly of cold water, fatty fish such as salmon for a good reason. High in protein and omega-3 fatty acids, salmon may lower the risk of heart disease, stroke, Alzheimer's disease and depression. However, not all salmon warrants unqualified praise. Ninety percent of the salmon eaten in the United States is farmed rather than wild, and it contains higher levels of polychlorinated biphenyls (PCBs), a probable carcinogen. Farmed salmon is also more likely to be raised in polluted water and to face diseases not typically found in wild stock. Wild salmon may contain fewer toxins than farmed fish, but mercury contamination remains a problem.

Unfortunately, the ocean populations can't support the world's appetite for this nutritious fish. So buy wild salmon that's been certified by the Marine Stewardship Council as sustainably harvested. For farmed salmon, follow guidelines on safe levels for consumption (see www.oceansalive.org), and cut away the fat and skin before cooking to limit the PCBs. Even better, alternate salmon with sardines or anchovies, which have fewer contaminants and can withstand larger harvests.

Olive Oil Popeye was right: Olive oil deserves our love. In 2004 the FDA approved the claim that two tablespoons of olive oil daily may reduce the risk of coronary heart disease. A recent study shows it may also block the action of the Her-2 breast cancer gene.

To ensure that you receive all of these benefits, buy extra virgin olive oil, rather than refined or light, both of which are treated with chemical solvents that destroy many of the oil's nutrients. Also, choose oil in dark containers because light can damage the antioxidants.

When cooking with olive oil, avoid getting the pan so hot that the olive oil starts to smoke. Excessive heat ruins the oil's flavor and creates harmful byproducts such as trans fats.

Lastly, since olive oil is almost 75 percent monounsaturated fat, it won't give you all the healthy fats your body needs to stay well. Supplement your diet with the polyunsaturated omega-3 fatty acids found in flaxseed and hempseed oils. You can drizzle these temperature-sensitive oils over salads and grains.

Almonds The most nutrient dense of all the nuts, almonds pack a healing mix of vitamins, protein and healthy monounsaturated fats. Just one-quarter cup delivers 40 percent of the daily value for vitamin E, and almonds may also help lower blood pressure and cholesterol -- in one study, two handfuls of almonds daily decreased LDL cholesterol by 9.4 percent. Studies suggest almonds also reduce the risk for atherosclerosis and cancers of the colon and prostate.

Exposure to air, heat and pesticides can make the healthy almond a shell of its former self. Commercial roasting, for example, deep-fries the nuts in saturated fats, negating any cholesterol lowering benefit. Buy dry-roasted almonds with no sugar, corn syrup, MSG or preservatives added. If you're roasting them yourself, do it gently at 160 to 170 degrees to preserve the natural oils. Even with that precaution, roasting significantly decreases vitamin A, pantothenic acid and thiamin levels, though other nutrients appear unaffected.

When it comes to nuts, freshness matters a lot. Buy organic almonds in their shells and, ideally, in hermetically sealed packaging. If you prefer to buy almonds in bulk, they should smell sweet and nutty, not sharp and bitter.
While whole nuts provide the most nutrition, shelled almonds are still quite nutritious, although they may become rancid sooner, especially if sliced. Keep them stored in a sealed container in a cool, dry, shady place or in the refrigerator or freezer.

Of course, anyone with nut allergies should shy away.

Tomatoes Nowadays no one talks about tomatoes without mentioning lycopene. And with good reason: This potent antioxidant may help prevent atherosclerosis and cancers of the prostate, breast and lungs.

In a testament to nature's mysterious ways, lycopene works best in concert with the tomato's other important phytonutrients rather than in isolation. In fact, in one study, lycopene alone didn't inhibit prostate cancer cells, while the whole tomato did. Lycopene is more concentrated in tomato pastes and sauces and is better absorbed when the tomato's been cooked or has a touch of oil. No one has tested the role of basil.

When buying tomatoes, choose the reddest you can find; yellow and orange varieties lack lycopene. Lastly, as a member of the nightshade family, which includes eggplant, potatoes and peppers, tomatoes may aggravate arthritis pain, though few existing scientific studies establish a link. If you suffer from arthritis, you may want to try eliminating tomatoes (and the other nightshades) from your diet to see if your pain improves.

Soy In 1999 the FDA approved the claim that eating 25 grams of soy protein daily decreases the risk of heart disease. Eating soy may also protect against cancers of the uterus, colon, prostate and breast. While some studies say soy alleviates menopausal symptoms and protects against osteoporosis, the evidence is inconclusive. Controversy also exists about whether soy isoflavones, a group of phyto-estrogens that stimulate breast cell growth, may increase breast cancer risk in those prone to it. Several studies show no link, but people with breast cancer or those predisposed to it should eschew soy isoflavones supplements for soy protein itself. You're less likely to overdose on isoflavones with soy protein, and it carries more health benefits as well.

Soy can trigger allergic reactions such as nasal congestion, asthma, fatigue and itching. Kids aged three months to two years may be particularly sensitive, though they usually outgrow it. If you suspect you're allergic, avoid eating soy for three weeks and then reintroduce it and watch for symptoms.

Many people worry that genetically modified soy can cause organ damage and allergic reactions. Choose organic soy to avoid the otherwise ubiquitous GMO varieties.

Omega 3 - can it make a difference?

If you keep up with the latest health news, you probably can't help noticing that omega-3 fatty acids are the nutrient everyone seems to be talking about.
Evidence is piling up that these healthy fats, which are particularly abundant in fish, are good for your heart, your mind, and, well, just about every system in the body. "They really cross all boundaries," says Mark Hyman, a physician and co- medical director of Canyon Ranch in the Berkshires, a medical spa in Lenox, Massachusetts. "No matter who you are, omega-3s are something you should be paying attention to."

Why? Because omega-3s are a great way to prevent inflammation, which is emerging as the common denominator in a host of serious diseases, including diabetes, heart disease, arthritis, and Alzheimer's. This apparent wonder worker of a nutrient is even being studied for its potential role in preventing cancer.

But the flood of information sparks as many questions as answers. Can you get what you need from a healthy diet? Is it possible to get too much? What if you're a vegetarian? Not to worry: Our user's guide will tell you everything you need to know to start taking advantage of this essential nutrient.

What's the best dietary source of omega-3s?
Fatty fish, by far. One 4- to 6-ounce serving of salmon (either canned or fresh) contains about 2 grams, the amount most experts recommend per day. Tuna (fresh only) has about the same amount per serving; sardines and lake trout have slightly less.

The only problem is that some of these fish also contain mercury and PCBs. Many experts suggest limiting our consumption of tuna and farm-raised salmon to a few servings per month, so it's best to choose wild salmon and lake trout whenever possible. (Hyman recommends vitalchoice.com as a mail-order source for healthy fish.) Grass-fed beef and wild game are also great sources if you have access to them, and "functional foods" like eggs and yogurt deliver some omega-3s as well -- but not that much. A typical fortified egg provides about 100 milligrams.

Are there any good alternatives for vegetarians?
This one's a bit tricky. Many people tout walnuts, canola oil, hemp oil, and flaxseed and oil for their omega-3s, but these foods actually don't contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the two types that are directly used in the body. What they do have is alpha-linolenic acid (ALA), which the body can convert to EPA and DHA. The trouble is, not everyone is great at making this conversion.

"Right now, we don't have a good way of knowing whose body is good at this and whose isn't," says David Katz, director of the Yale University Prevention Research Center and author of The Way to Eat. The only plant source that contains usable omega-3s is algae -- it's where the fish get theirs -- but it has only DHA. Still, it's worth including plant sources in your diet, Katz says; just don't depend on them for all of your daily omega-3s.

What kinds of supplements are the best, and what's an ideal dosage?
Fish oil is the best source, and capsules are the easiest form to store and consume. For general good health, aim for 2 grams a day.

Keep in mind that your body will absorb that best if you take a 1,000-mg capsule twice a day instead of taking the 2,000 mg all at once. (If you're hoping to treat a particular condition, like arthritis, you may need more than 2 grams; ask a holistic practitioner about a safe and effective amount.) Since fish oil can go rancid fairly easily, make sure the capsules also contain vitamin E as a stabilizer, and store them in the refrigerator or in a cool, dark place. The label will also tell you exactly how much EPA and DHA they contain, but the proportions may not be crucial. While researchers are still trying to ascertain the beneficial role each plays, so far both appear to offer certain advantages. (For instance, DHA seems to be better at lowering blood pressure, while EPA is more promising as a treatment for mental illness.) Just try to get some of each.

As with any supplement, it's important to choose a reputable brand. The independent testing company ConsumberLab.com recently found that some fish oil pills contained lower levels of omega-3s than their labels stated (though all were found to be mercury-free). Some brands that did pass muster included Carlson, Nutrilite, Puritan's Pride, and Vitamin World. The complete report is available at consumerlab.com for $9.

You can also take good old-fashioned cod liver oil if you can stomach it. But be aware that it contains vitamin A, which can be toxic at very high levels. It's particularly dangerous to a developing fetus, so pregnant women should avoid cod liver oil altogether.

For vegetarians, both Hyman and Katz recommend an algae supplement called Neuromins, and again, 2 grams a day is the suggested dose. But since algae contains only DHA, it's not quite as good an omega-3 source as fish or fish oil are.

Should I take omega-3s for my depression?
The fatty material that makes up our brain tissue is composed of omega-3 fatty acids, and studies have shown that supplementing can ease depression. "But don't toss your prescription drugs yet," says Lona Sandon, an assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center at Dallas. Omega-3s work by enhancing the effect of antidepressant drugs rather than acting independently to boost mood. You may need more than the recommended 2 grams of fish oil a day, but you should work with a practitioner to find a safe and effective amount.

Can omega-3s really help the inflammation in my joints and in my arteries?
Yep; inflammation is inflammation wherever it appears. So the same supplement you take to ease the pain in your knees may also protect your heart. Studies show that the nutrient offers several kinds of heart protection: It decreases the risk of irregular heart rhythm, slows the growth of plaque buildup in the arteries, and lowers triglycerides. (It may also lower blood pressure, though the research on that is mixed.) A recent study showed that people who took an omega-3 supplement right before eating a fatty meal had less of a triglyceride surge after the meal than those who didn't. (Those who took a supplement and exercised had even less of a spike.)

How much do I need to worry about getting the right ratio of omega-3s to omega-6s?
Balance is important, but don't fret too much about getting enough omega-6s. If you're like most Americans, you're already taking in plenty, since omega-6s are found in vegetable oils such as corn, safflower, sunflower, and soybean. Most experts agree that a healthy diet should include a ratio of about 4 to 1 omega-6s to omega-3s. A typical American is getting something closer to 20 to 1.

Is it possible to take too much?
Unless you're acting on the advice of your doctor, you shouldn't get more than 2 grams a day. Inflammation is actually a necessary part of the immune response; it's only a problem when you've got too much. That means overdoing the omega-3s could suppress the body's ability to heal, raising the risk for infection. Omega-3 supplements also reduce blood-clotting ability, so anyone regularly taking blood thinners or aspirin should consult a doctor before taking them.

Should I be giving them to my kids?
Though children need a smaller amount in proportion to their general diet, omega-3s are important for them, too. A good strategy is to work omega-3-rich foods into their meals. Kids who like fish will have an easy time of it (but keep in mind the warnings about mercury and PCBs). For those who don't, Katz also suggests sprinkling freshly ground flaxseeds into cookie batter and onto cereal. (Grinding them in a coffee grinder and then storing them in the fridge will help prevent rancidity; to make sure the ALAs are still present, don't keep ground seeds longer than a month.)

Supplements can also be beneficial for children. Half a gram to 1 gram of fish oil a day is an appropriate dose for ages one to eight, says Katz. Kids age nine and up can take the adult dose of 2 grams a day.