Top Health-Promoting Foods

You may or may not know that many foods contain nutrients, which can improve health, and fight disease. Research suggests that the best foods provide specific nutrients that have a positive affect on one or more body systems. The following is a list of foods that are recognized for their health promoting properties.

1. Fatty Fish. Fish such as salmon, sardines, mackerel and tuna, contain high amounts of Omega 3 Fatty Acids. Omega 3 FA's have been proven to improve mental functioning, and protect against inflammation that causes heart disease, stroke and other cardiovascular related conditions. Omega 3's lower triglyceride levels in blood, and reduce bad cholesterol levels in blood. Try eating a few servings per week.
2. Broccoli. This cruciferous vegetable is filled with cancer fighting phytochemicals. Broccoli also contains lots of fiber, calcium, and vitamin A. Broccoli is considered a super food. It should be a component of any healthy diet.
3. Kiwi fruit. Kiwi's are one of the most nutrient rich fruits. One medium fruit contains a half days requirement of vitamin C. Kiwi fruit also contains high amount of potassium, which can lower high blood pressure. This fruit is great for stimulating immune system functioning.
4. Scallions. Scallions are often overlooked in the produce department, but don't let them go unnoticed. Scallions are in the same family as garlic and onions. They are high in vitamin A, fiber, and contain a carotenoid known as xeanthin. Xeanthin is found in the macula of the eye. If xeanthin levels in the macula are deficient, macular degeneration may result. Macular degeneration is the leading cause of blindness in America.
5. Eggs. Eggs contain the most absorbable type of protein one can ingest. They also contain choline, which is found in breast milk. It is an integral component of acetylcholine, a neurotransmitter that has been shown to improve mental functioning. Studies suggest that it can improve concentration and memory. Eggs are also a plentiful source of the carotinoids lutein and xeanthin, which are vital to prevention of macular degeneration.
6. Garlic. Garlic is one of the most health promoting veggies. Garlic contains zinc, selenium and allin, an enzyme that is converted to allicin when crushed. Allicin is one of the most potent antioxidants known to man, and is a valuable ally in protecting your body against cancer. Garlic has also been shown to improve cardiovascular health. Studies suggest that it may lower cholesterol, and increase levels of glutathione peroxidase, which is the body's most important internally produced antioxidant.
7. Yogurt. Yogurt contains complete protein, potassium, calcium, phosphorous, and beneficial bacteria, which helps to boost your immune system, and improves gastro-intestinal function.
8. Whole Grain Bread. Whole grains are a vital part of any healthy diet. They contain more fiber, B-vitamins, amino acids, and minerals than refined grains. They also contain more vitamin E. Strive to make 1/3 of your daily grain intake, whole grains