TOP TEN FOODS FOR BETTER HEALTH

You know what they say: you are what you eat. Well, it turns out that there are some things you can eat that impact your health and well being in especially powerful ways. Researchers are learning more and more about which super foods can actually be used as preventive medicine. Here's a top ten list of foods that can help keep the doctor away.

1. Broccoli. Broccoli is a member of a whole group of super foods called cruciferous vegetables. Studies suggest that this power green contains compounds that can turn off carcinogens, which means it may have the potential to prevent cancer.

2. Avocados. Avocados are one of the few plant foods that provide a complete source of protein. They also are rich in omega 3 fatty acids, the healthy fats that protect the heart. And if that's not enough to earn avocados a place on the super food list, they are a rich source of very powerful antioxidants known as carotenoids as well.

3. Garlic. Garlic has long been known for its ability to kill bacteria. Its healing powers are due mostly to the sulfur compounds that it contains. Garlic can also lower cholesterol and keep arteries free of clots. In addition, it's an excellent source of disease fighting antioxidants.

4. Blueberries. Blueberries contain two potent antioxidants, flavonoids and anthocyanin. Anthocyanin, which give blueberries their color, is thought to have fifty times the antioxidant power of vitamins C and E. Eating blueberries regularly may help lower blood pressure, raise levels of good cholesterol and prevent damage to nerve cells.

5. Sweet potatoes. A single serving of sweet potato contains eight times the recommended daily allowance of beta carotene, a precursor to vitamin A that may help fight cancer and boost the immune system.

6. Spinach. This leafy green is a rich source of both vitamins and minerals. It contains antioxidant vitamins, as well as manganese, zinc, selenium, calcium and iron. Other disease fighting chemicals in spinach include chlorophyll, polyphenols and omega 3 fatty acids. The nutrients in spinach help fight heart disease, cancer and bone degeneration.

7. Beans. Beans provide protein and fiber and are also an important source of minerals such as magnesium and potassium, as well as the B-vitamin folic acid. Eating a serving of beans per day is associated with lower rates of heart disease and may also lower a woman's breast cancer risk.

8. Yogurt. Yogurt is rich in calcium and protein, but it makes the super food list because it contains friendly bacteria known as probiotics. Probiotics are organisms that help keep the digestive system functioning well. A healthy gut means a healthy body since the digestive system's job is to process nutrients from food and rid the body of toxins.

9. Walnuts. Walnuts are a great source of heart healthy omega 3 fatty acids. They are also a good source of protein and fiber. People who routinely eat walnuts tend to have better cholesterol levels.

10. Salmon. Another source of omega 3 fats and protein, salmon is a super food that can help fight heart and other diseases.

This list is not conclusive, and many other nutritious food choices could have been named here. However, they are all nutritional stars that consistently make nutritionists top ten lists, especially when fresh and organic varieties are chosen.

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