The 10 Most Underrated Health Foods
Photo courtesy of Fir0002
We are what we eat, and that’s why we need to pay more attention to our diets. Some foods are healthier than others because they’re more densely packed with nutrients, natural and whole, and others are perceived as unhealthy even though they’re good for you. So if you want to gain the benefit of good health, you need to be armed with the right information about the right things to eat. To that end, here’s a list of the top ten underrated health foods:
10. Oats: Probably the best breakfast you can have is one that combines oats with juice and some toast; oats are rich in fiber and also help reduce cholesterol and lower the risk of heart disease and stroke. They’re also good sources of energy and provide you with enough fuel to get through the day.
9. Shrimp: While most of us know that fish is good for us because of its high Omega 3 fatty acid content, we don’t realize that shrimp is a health food, too. Yes, it does have a high level of cholesterol, but its fat content is low, and it is high in protein, Omega-3 fatty acids, and Vitamin B12, which boosts heart health and prevents cardiovascular illness.
8. Cashew nuts: They’re not only delicious, but also healthy--a handful of cashews every day is enough to keep heart disease away and boost energy. Just remember not to fry or salt them, or eat too much of them as that could lead to weight gain and nullify all the positive effects.
7. Potato: If you’re wondering why the potato has found a place on this list even though it’s been blacklisted in the form of fries and chips, it’s because by itself and without all the oil, butter, and cream we add to the dishes we prepare using this vegetable, the potato is a good source of not just essential vitamins and elements like manganese, it’s also rich in phytochemicals that have antioxidant properties and keep cancer and other diseases at bay. Just eat the potato baked and without the fatty stuff to reap its benefits.
6. Bananas: This fruit is available around the world, throughout the year, and in many different varieties. It is one of the richest natural sources of potassium, and the high fiber and vitamin content make it very nutritious. Besides this, it is a good source of energy for sports people and those who train with high intensity.
5. Yogurt: If it’s not sweetened, yoghurt offers various health benefits that other dairy products don’t. It has high levels of calcium, potassium, Vitamins B6 and B12, and is also a good source of protein. If you don’t like it plain, you could use a fruit of your choice to make frozen yogurt, a healthy and delicious dessert option.
4. Watermelon: This large fruit is rich in Vitamins A and C and is also a good source of lycopene, the antioxidant that we normally associate with tomatoes. Besides, its thick skin protects the fleshy fruit inside from the effects of pesticides and other chemicals, thus making it one of the safest non-organic fruits to eat.
3. Green vegetables: It’s not the easiest thing in the world to swallow the green things on your plate, but if you knew how healthy green, leafy vegetables were, you wouldn’t dismiss them without a second thought. Greens are great sources of antioxidants, carotenoids, vitamins, minerals, and every other nutrient in the book. If you’re not too fond of some of them, eat the ones that you do like in recipes that make them delicious and more palatable.
2. Tomatoes: They’re not only pretty to look at, they make good sources of lycopene, the antioxidant that prevents cancer and damage of cells due to oxidation. The benefits are highest when eaten cooked or in the form of a sauce.
1. Eggs: They’ve been slammed as being too rich in cholesterol, but what we don’t often realize is that eggs are great sources of protein, choline (the chemical that’s crucial to brain development, memory, and learning), and various other vitamins and minerals that are essential to good health. The best way to eat eggs is to go natural and avoid the condiments and toppings that make it an exotic food at times, and if you’re worried about the cholesterol, skip the yellow and make an omelet of the white.
This guest post is contributed by Shannon Wills. She writes on the topic of physical therapy assistance at physicaltherapyassistantschools.org. She welcomes your comments at: shannonwills23@gmail.com.
Comments
You left out beer! http://beerandwhiskeybros.com/2010/07/07/holy-cow-craft-beer-is-better-for-you-than-milk/
Flag ThisBananas are a good source of potassium; but, potatoes are a better source. However, if you want a fruit smoothie, bananas are better than potatoes.
Flag ThisGreen veggies, nuts and shrimp I agree with, but everything else on this list assumes you need a ton of carbs all day long, which for most people is not true.
Flag ThisBen, yogurt is not a carb first of all. Second of all there is no mention of portion size so in your words "a ton of carbs" is not being recommended. Also we do know that the mainstay of ones diet needs to be carbs, even the high protein advocates recommend the majority of your diet needs to be carbohydrates. Oh and by the way green veggies are carbs too.
Flag ThisYeah, gotta agree with Ben here. Ditch the oats (you can get fiber and other minerals in more copious forms without the negatives of grains, of which there are plenty), ditch the bread, ditch the starchy carbs like white potatoes. Get your carbs from non-starchy vegetables (carbs in general aren't the bad guy), eat lots of fresh lean meats, fish, nuts, berries and some fruits. Season with abandon. Yogurt is a whole other debate, being a dairy product, that for me personally lies in a grey area. We weren't evolved to digest dairy properly, which is why lactose intolerance is so prevalent. But, recognizing it's a great source of protein, calcium, vitamins, etc., it has it's merits. I personally try to limit my dairy intake to some cheeses and yogurt, opting for almond milk over cow's milk in many of my recipes.
Flag ThisYeah, gotta agree with Ben here. Ditch the oats (you can get fiber and other minerals in more copious forms without the negatives of grains, of which there are plenty), ditch the bread, ditch the starchy carbs like white potatoes. Get your carbs from non-starchy vegetables (carbs in general aren't the bad guy), eat lots of fresh lean meats, fish, nuts, berries and some fruits. Season with abandon. Yogurt is a whole other debate, being a dairy product, that for me personally lies in a grey area. We weren't evolved to digest dairy properly, which is why lactose intolerance is so prevalent. But, recognizing it's a great source of protein, calcium, vitamins, etc., it has it's merits. I personally try to limit my dairy intake to some cheeses and yogurt, opting for almond milk over cow's milk in many of my recipes.
Flag ThisNote to the author: please do not contribute to the spread of myths about cholesterol. Cholesterol in food does not create cholesterol in your blood. Read Mark Hyman's book Ultametabolism for the real story on what does.
Flag ThisYogurt absolutely belongs on this list. Domesticating dairy animals and the cultural/culinary breakthroughs of making yogurt, cheese, and butter made it possible to have a significant source of year-round nutrients in areas where food is very seasonal. Cultured dairy products made from good quality milk offer some of the best nutritive value for those of us up in the cold latitudes who would prefer not to depend on coconut milk from 1000s of miles away. Furthermore, all of these culturing processes reduce the lactose content of the milk. Dairy is definitely a "gray area," and far too many people see it in black and white terms. Either they demonize the cow and all she does, or they insist that everything the dairy industry is up to is dandy and that 3 glasses a day is a must. For lactose intolerant people who aren't really into the geopolitics of food and really just want a glass of milk to dip a cookie into, liquid lactase supplements are available in the U.S. again (http://www.healthegoods.com/lactase-drops-liquid-lactase-enzyme-supplement.html). Yay!
Flag ThisI would have to agree with Nick Kirkes, ditch starchy carbs and get your carbs from non-starchy vegetables, fruit, nuts, and seeds.
Flag Thismy opinion about this list: 10.Oats:I would agree that you should probably ditch oats, as there are other ways to get fiber without the negatives of grains. 9.Shrimp:agreed. 8.Cashew nuts:agreed. 7.Potato:a grey area for me, as even without the fattening things they are still very high in starchy carbs. however, they are also high in vitamin C, potassium, manganese, and fiber. overall? agreed. 6.Banana:agreed. 5.Yogurt:another grey area for me, because I don't think humans evolved to eat dairy, which is why lactose-intolerance is so common. however yogurt is actually pretty low-lactose, and high in protein, calcium, potassium, B vitamins and probiotics. Overall? Agreed. 4.Watermelon:agreed. 3.Leafy Greens:agreed. 2.Tomatoes:agreed. 1.Eggs:agreed. so, a good list, but remove oats. by the way, what about oysters? they're not exactly advertised as health food, but they're high in protein, iron, zinc and vitamin B12.
Flag ThisTo me, any kind of fruit is the best thing to incorporate into a daily diet. I always eat a minimum of 5 servings per day, and the kind depends on what is in season and the best prices. Lately, it has been apples, oranges, and bananas that I find the best deals on. As far as a great daily beverage, to me, nothing beats unsweetened, freshly brewed, organic green or white tea! I like to have at least three cups per day.
Flag This