MCore FTS did the research for you from a variety of nutritionists and other experts in the industry and there are varied results. Why is that so? Because every food provides something different: Some are a rich source of protein or fiber but void of many vitamins and minerals, while others contain disease-fighting phytonutrients, vitamins and minerals, but no protein. The trick is to get a variety of the best foods… and here’s some info to keep you informed.
Sure, they are high in fat, but avocados contain healthful monounsaturated fat, which has been linked to reduced risk of cancer, heart disease and diabetes. Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are excellent for heart disorders. They are loaded with fiber (11 to 17 grams per fruit) and are a good source of lutein, an antioxidant linked to eye and skin health.
Apples are loaded with the powerful antioxidants quercetin and catechin, which protect cells from damage. That means a reduced risk of cancer and cardiovascular disease, especially if you eat the skin. Research shows that the apple peel contains five times more polyphenols than the flesh. Apples and their skins pack a lot of fiber too (about 2x that of other common fruits), which may be help fight the battle of the bulge.
Anti Aging superstars, blueberries are loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function. Studies show that eating blueberries slows impairment in motor coordination and memory that accompany aging. These little berries also reduce inflammation, which is inextricably linked with virtually every chronic disease from Alzheimer’s and Parkinson’s, to diabetes and heart disease. Other studies show that blueberries have much greater anticancer activity than other fruits.
Fish and Fish Oil
Eating fish helps cut the risk of heart disease, cancer, Alzheimer’s, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate depression. The American Heart Association recommends that adults eat at least two fish meals per week, especially wild salmon, herring and sardines, because those varieties provide the most heart-healthy omega 3s. Avoid mercury-containing varieties like shark, swordfish, king mackerel, tilefish and albacore tuna. (Chunk light tuna is ok).
Research shows that garlic lowers total cholesterol and triglyceride (blood fat) levels, helping prevent clogged Arteries. Two to three cloves a day cut the odds of subsequent heart attacks in half for heart disease patients. Garlic also tops the National Cancer Institute’s list of potential cancer-preventative foods. Whole baked Garlic helps detoxify the body of heavy metals like mercury and cadmium. Garlic also acts as an antibacterial and antiviral, boosting resistance to stress-induced colds and infections.
Used for centuries in Eastern medicine, mushrooms have powerful effects on the immune system – especially the maitake, shiitake and reishi varieties. Mushrooms have the potential to help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure. Mushrooms are actually used as an adjunctive cancer treatment throughout Asia because of their ability to counteract the toxic effects of chemotherapy and radiation while simultaneously shrinking tumors. Japanese researchers have found that regularly eating shiitake mushrooms could lower blood cholesterol levels up to 45%.
Almonds are loaded with fiber and monounsaturated fat, both of which have been shown to lower cholesterol. According to the FDA, eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. Even though almonds are relatively high in fat and calories, studies show that eating almonds can actually help with weight loss (their protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating).
The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients (including minerals like calcium, magnesium, vitamins A, D, E, B6, B12… the list goes on). People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver. They also have 100% of the carotenoids essential for healthy eyes, protecting them against vision loss.
Loaded with alpha-linolenic acid, an essential fatty acid that helps reduce inflammation, flaxseed has been used for centuries for medicinal and health reasons. The seed itself has terrific nutritional value, very usable protein, tremendous fatty acids, and minerals like magnesium, potassium and zinc. Additionally, they are a great source of fiber.
Made with the dark skin and seeds of grapes, is rich in polyphenols, a type of antioxidant that includes resveratrol, a natural plant compound, has antioxidant and inflammatory properties. It also contains saponins, which may provide additional cardiovascular benefits. Research shows that it can prevent blood clots and inhibit the growth of cancer cells; other studies show it may have a positive impact on longevity. Resveratrol has been shown to have very powerful cancer-fighting properties and to inhibit lymph, liver, prostate, stomach and breast cancers.
When it comes to chocolate, bitter is better – at least in terms of health. The benefits of chocolate come from flavonoids (chemicals found naturally in plants that might help fight a wide array of conditions – including diabetes, strokes and heart disease) and flavonols (which can relax your blood vessels and thin your blood) and antioxidants. The caveat: only real cacao contains flavonols, so look for chocolate that boasts a high percentage of cacao (60% or more). Dark chocolate also has fewer calories than other varieties, and when eaten in moderation, it lowers unhealthy LDL cholesterol and prevents plaque from building up in your arteries. Cacao can also help put a smile on your face, containing hundreds of compounds that boost endorphins and serotonin, two of the best-known chemicals responsible for making us happy.
Not only do black beans contain more proteins and antioxidants than other options – they also help you lose weight. They contain very little carbs and take longer to digest, which keeps your stomach fuller longer. Hint: just a ½ cup of black beans half an hour before a meal can help you curb your hunger & appetite.
A heart-healthy antioxidant that can keep your body running smoother in a few different ways, coconut oil can help bolster your body against viruses and bacteria that can cause illness. It can also boost thyroid function and blood-sugar control as well as aid with digestion, reduce cholesterol and keep weight balanced.
Rich in antioxidants, vitamins, minerals and fiber, this super seed also contains 500% more calcium than milk and the same amount of omega-3s as wild salmon. Chia also has an appetite suppressing quality, helping you feel full and making them an ideal food for your weight-loss regimen.
The rich color in beets comes from the cancer-fighting antioxidant betalain, a cancer-fighting phyto-nutrient. Besides their liver-protecting qualities, beets also dilate your vessels so blood flows more easily and contain iron, which helps deliver oxygen throughout the body and fights anemia.
Rich in beta-carotene and boasting 150% more antioxidants than blueberries, sweet potatoes are also super high in heart-healthy vitamin A. They’re also packed with vitamin C to keep your immune system strong.