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Home / Healthy Eating / Food & Nutrition / Superfoods
The 10 Healthiest Foods on the Planet
These 10 superfoods are proven, expert-beloved disease fighters and
energy boosters. Add them to your meals and get on the fast track to a
super-healthy body.
From the editors of Fitness
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[101265278.jpg?itok=XLkNJvdX]
Healthy Food #1: Lemons
[101173077_4.jpg?itok=Fcw5iGDZ]
Healthy Food #2: Broccoli
[101265247_1.jpg?itok=nZ-KnuBz]
Healthy Food #3: Dark Chocolate
[101265248_0.jpg?itok=alnbk6C6]
Healthy Food #4: Potatoes
[101098916_0.jpg?itok=M8coGCFZ]
Healthy Food #5: Salmon
[101265356_0.jpg?itok=1JP6fn68]
Healthy Food #6: Walnuts
[101252360_0.jpg?itok=X9eUUfaX]
Healthy Food #7: Avocados
[101135106_0.jpg?itok=E_b_p0gA]
Healthy Food #8: Garlic
Healthy Food #9: Spinach
Healthy Food #10: Beans
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Meike Bergmann/Jupiter Images
Healthy Food #1: Lemons
Why They're Healthy:
— Just one lemon has more than 100 percent of your daily intake of
vitamin C, which may help increase "good" HDL cholesterol levels
and strengthen bones.
— Citrus flavonoids found in lemons may help inhibit the growth of
cancer cells and act as an anti-inflammatory.
Quick Tip:
Add a slice of lemon to your green tea. One study found that citrus
increases your body's ability to absorb the antioxidants in the tea
by about 80 percent.
Get 31 days of meals using these 10 superfoods!
WIN a prize a day! Enter now!
* [101173077_4.jpg?itok=YFx8gGOR] [default_image_361x361.png]
Thinkstock/Punchstock
Healthy Food #2: Broccoli
Why It's Healthy:
— One medium stalk of broccoli contains more than 100 percent of
your daily vitamin K requirement and almost 200 percent of your
recommended daily dose of vitamin C — two essential bone-building
nutrients.
— The same serving also helps stave off numerous cancers.
Quick Tip:
Zap it! Preserve up to 90 percent of broccoli's vitamin C by
microwaving. (Steaming or boiling holds on to just 66 percent of
the nutrient.)
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* [101265247_1.jpg?itok=tuHN5jT5] [default_image_361x361.png]
Geoffrey Kidd/Alamy
Healthy Food #3: Dark Chocolate
Why It's Healthy:
— Just one-fourth of an ounce daily can reduce blood pressure in
otherwise healthy individuals.
— Cocoa powder is rich in flavonoids, antioxidants shown to reduce
"bad" LDL cholesterol and increase "good" HDL levels.
Quick Tip:
A dark chocolate bar contains about 53.5 milligrams of flavonoids;
a milk chocolate bar has fewer than 14.
Get 31 days of meals using these 10 superfoods!
WIN a prize a day! Enter now!
* [101265248_0.jpg?itok=PQ8jpbI6] [default_image_361x361.png]
D.Hurst/Alamy
Healthy Food #4: Potatoes
Why They're Healthy:
— One red potato contains 66 micrograms of cell-building folate —
about the same amount found in one cup of spinach or broccoli.
— One sweet potato has almost eight times the amount of
cancer-fighting and immune-boosting vitamin A you need daily.
Quick Tip:
Let your potato cool before eating. Research shows that doing so
can help you burn close to 25 percent more fat after a meal, thanks
to a fat-resistant starch.
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* [101098916_0.jpg?itok=PoTjNj26] [default_image_361x361.png]
FoodCollection.com
Healthy Food #5: Salmon
Why It's Healthy:
— A great source of omega-3 fatty acids, which have been linked to
a reduced risk of depression, heart disease, and cancer.
— A 3-ounce serving contains almost 50 percent of your daily dose
of niacin, which may protect against Alzheimer's disease and memory
loss.
Quick Tip:
Opt for wild over farm-raised, which contains 16 times as much
toxic polychlorinated biphenyl (PCB) as wild salmon.
Get 31 days of meals using these 10 superfoods!
WIN a prize a day! Enter now!
* [101265356_0.jpg?itok=9U4jnI_S] [default_image_361x361.png]
Healthy Food #6: Walnuts
Why They're Healthy:
— Contain the most omega-3 fatty acids, which may help reduce
cholesterol, of all nuts.
— Omega-3s have been shown to improve mood and fight cancer; they
may protect against sun damage, too (but don't skip the SPF!).
Quick Tip:
Eat a few for dessert: The antioxidant melatonin, found in walnuts,
helps to regulate sleep.
Get 31 days of meals using these 10 superfoods!
WIN a prize a day! Enter now!
* [101252360_0.jpg?itok=5h-B1ehD] [default_image_361x361.png]
Tim Hill/Stockfood
Healthy Food #7: Avocados
Why They're Healthy:
— Rich in healthy, satisfying fats proven in one study to lower
cholesterol by about 22 percent.
— One has more than half the fiber and 40 percent of the folate you
need daily, which may reduce your risk of heart disease.
Quick Tip:
Adding it to your salad can increase the absorption of key
nutrients like beta-carotene by three to five times compared with
salads without this superfood.
Get 31 days of meals using these 10 superfoods!
WIN a prize a day! Enter now!
* [101135106_0.jpg?itok=Yq-YfOg6] [default_image_361x361.png]
Healthy Food #8: Garlic
Why It's Healthy:
— Garlic is a powerful disease fighter that can inhibit the growth
of bacteria, including E. coli.
— Allicin, a compound found in garlic, works as a potent
anti-inflammatory and has been shown to help lower cholesterol and
blood-pressure levels.
Quick Tip:
Crushed fresh garlic releases the most allicin. Just don't
overcook; garlic exposed to high heat for more than 10 minutes
loses important nutrients.
Get 31 days of meals using these 10 superfoods!
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* Adam Albright
Healthy Food #9: Spinach
Why It's Healthy:
— Spinach contains lutein and zeaxanthin, two immune-boosting
antioxidants important for eye health.
— Recent research found that among cancer-fighting fruits and
veggies, spinach is one of the most effective.
Quick Tip:
Spinach is a healthy — and flavorless — addition to any smoothie.
You won't taste it, we promise! Try blending 1 cup spinach, 1 cup
grated carrots, 1 banana, 1 cup apple juice, and ice.
Get 31 days of meals using these 10 superfoods!
WIN a prize a day! Enter now!
* Peter Ardito
Healthy Food #10: Beans
Why They're Healthy:
— Eating a serving of legumes (beans, peas, and lentils) four times
a week can lower your risk of heart disease by 22 percent.
— That same habit may also reduce your risk of breast cancer.
Quick Tip:
The darker the bean, the more antioxidants it contains. One study
found that black bean hulls contain 40 times the amount of
antioxidants found in white bean hulls.
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