The Best Foods You Can Eat

Healthvenue.net picks Soy as the all around No. 1 best food.

Soy

Definition

The soybean has been a part of the human diet for almost 5,000 years.

Unlike most plant foods, the soybean is high in protein and is considered

equivalent to animal foods in terms of the quality of the protein it contains.

Function

Soy in your diet can lower cholesterol. There are many scientific studies that support

this conclusion. In fact, the U.S. Food and Drug Administration (FDA) agreed that 25

grams per day of soy protein, as part of a diet low in saturated fat and cholesterol, may

 reduce the risk of heart disease .

Soy may also reduce symptoms of menopause and the risk of osteoporosis . Soy products

may possibly prevent certain hormone-dependent cancers, including breast cancer ,

endometrial cancer , and prostate cancer .

Jam-packed with nutrients, Dr. Oz says spinach is out-of-sight.

"This is the best thing for your eyes," he says. "It's better than carrots, and a lot of macular degeneration—which is a tragic ailment that affects vision—can actually be avoided by eating these kinds of foods that are rich in carotenoids and also have folic acids and a lot of other benefits."

Sauté spinach with a little garlic and olive oil for a perfect side dish.

Broccoli

A wonder food! - one of the best nutritional bets around. Not only is broccoli high in fiber and vitamin C, it provides folic acid, calcium, magnesium and iron.  It is also reported to reduce the risk of cancer.

1 cup, cooked = 46 calories, 0.4 g fat, 9 g carbohydrate, 5 g protein,, 16 mg sodium, 0 mg cholesterol, 4.8 g fiber, 164% RDA for vitamin C, 42% RDA for vitamin A, 17% for calcium, 24% for folic acid.

Dr. Oz recommends eating 10 tablespoons of tomato sauce per week. "Inside the tomato is a chemical called lycopene," says Dr. Oz. "This chemical has a wonderful effect—it's an antioxidant."

Dr. Oz says there are added benefits of eating tomato sauce or paste as opposed to plain tomatoes. "A raw tomato is fine, too, but if you get a little fat with it—either with some nuts or a little olive oil and dressing—then it's perfect," says Dr. Oz. "It helps you absorb it better into your intestinal system."

Salad dressing made with fresh garlic, lemon and olive oil is one of Oprah's favorites. "It's a perfect dressing," says Dr. Oz. "It's the best way to have olive oil because you haven't heated it and you haven't damaged it."

ND's Opinion

• Without additional ingredients, a serving (5 medium-sized mushrooms) has only about 20 calories, no cholesterol and virtually no fat and sodium.
• Mushrooms are high in riboflavin, a B-vitamin that promotes healthy skin and good vision.
• Niacin, another B vitamin found in mushrooms, ensures that the digestive and nervous systems function as they should.
• Pantothenic acid, also found in mushrooms, is involved in the production of hormones.
• Mushrooms are an important source of potassium; one medium-sized portabella contains more that a banana.
• Selenium is an essential mineral that plays an important role in the immune system, the thyroid system, the male reproductive system and cancer prevention; mushrooms are the only produce item that contains significant amounts.
• Copper, also found in mushrooms, aids iron in its role in making the red blood cells that deliver oxygen to all the cells in the body.
• Scientists are looking into the role that white mushrooms may play in treating and preventing breast cancer.
• Laboratory studies suggest that a mushroom extract may help prevent heart disease by reducing blood lipids and cholesterol levels.
• Researchers are taking a serious look at the medicinal potential of both shiitake and maitake mushroom extracts in the prevention and treatment of prostate cancer.

1/2 papaya = 59 calories, 0.2 g fat, 15 g carbohydrate, 1 g protein, 4 mg sodium, 0 mg cholesterol, 12.2 g fiber, 395 mg potassium, 158% RDA for vitamin C, about 62% RDA for vitamin A.

Beans-Legumes

An excellent source of fiber (important for keeping blood sugar and cholesterol levels under control). In fact, beans provide even more soluble fiber than oats. They're high in protein and a good source of folic acid, a B vitamin important for building protein and red blood cells.

1/2 cup serving = 112 calories, 0.4 g fat, 21 g carbohydrate, 7.5 g protein, 1 mg sodium, 0 mg cholesterol, 7.7 g fiber, 304 mg potassium, 11% RDA for folic acid.

1 kiwi = 46 calories, 0.3 g fat, 11 g carbohydrate, 0.8 g protein, 4 mg sodium, 0 mg cholesterol, 1.7 g fiber, 124% RDA for vitamin C.

Banana

Eat at least one banana a day, they are said to contain everything a human needs and they contain all the 8 amino-acids our body cannot produce itself. For more see the energy in fruit.

Bananas contain three natural sugars - sucrose, fructose and glucose - combined with fiber.  A banana gives an instant, sustained and substantial boost of energy.  Research has proved that just two bananas provide enough energy for a strenuous 90-minute workout.  No wonder the banana is the number one fruit with the world's leading athletes.

A banana can help overcome or prevent a substantial number of illnesses and conditions, making it a must for our daily diet.

Salmon is one of the richest sources for omega-3 fatty acids, which may provide some protection against heart disease. Omega-3 fatty acids are widely considered to be the best of the “good” fats, and the best place to find them is in fish—especially fatty fishes like salmon, halibut and tuna. According to Dorfman of the ADA, you want to get 1.5 to 3 grams per day of omega-3. A 4-ounce piece of salmon will give you close to 3 grams, and you can also get these fatty acids from walnuts and flaxseed (two tablespoons of flaxseed provides 3.5 grams) and in fish oil supplements.Eating salmon or other ocean fish like mackerel, herring or tuna twice a week may be enough for you to reap the health benefits. Fish oil may also fight arthritis, alleviate psoriasis and reduce high blood pressure. Salmon is also an excellent source of selenium, which may play a role in cancer prevention.

3 oz. cooked = 45 calories, 0.6 g fat, 0 g carbohydrate, 0 g fiber, 40 micrograms selenium, 42% RDA for niacin, 35% RDA for calcium. Most types of salmon provide about 1 g omega-3 fatty acids.

Thirty years ago, researchers began to study why the native Inuits of Alaska were remarkably free of heart disease. The reason, scientists now think, is the extraordinary amount of fish they consume. Fish is an abundant source of omega-3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms

The Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. The reason? The Kuna drink plenty of a beverage made with generous proportions of cocoa, which is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

ND's Opinion

8 oz. = 80 calories, 0.4 g fat, 11 g carbohydrate, 8 g protein, 4 mg. cholesterol, 117 mg sodium, 0 g fiber, 24% RDA for vitamin D, 28% for calcium.

Oatmeal

1/2 cup serving = 73 calories, 1.2 g fat, 13 g carbohydrate, 3 g protein, 1 mg sodium, 0 mg cholesterol, 2.7 g fiber.

Eggs

If you’re not eating eggs, you’re missing out on one of nature’s great nutrition powerhouses. Yes, eggs contain a good amount of dietary cholesterol. But recent studies have shown that saturated fat—not cholesterol itself is what most impacts blood cholesterol levels.

Reasons to eat eggs
In addition to being inexpensive, convenient and delicious, eggs pack quite a nutritional punch. Here are a few reasons many experts say the benefits of eggs outweigh their cholesterol content:

• Eggs are high in vitamins and minerals.
  • One large egg contains 251 milligrams of choline—more than half of a woman’s daily requirements. An essential nutrient especially for pregnant women and women of childbearing age, choline plays a key role in the brain development of unborn babies and even affects their memory later in life.
  • Eggs are also a rich source of vitamin K. One large egg contains 25 micrograms about one-third of the daily recommended amount for women. Vitamin K is a key nutrient in blood clotting.

• Eggs are nutritious and low in calories. In its own nature-made single-serve container one large egg contains just 75 calories. Eggs are an efficient little nutrition package. How we choose to handle that package and what we choose to eat it with make or break its nutritional value.

Raw nuts, particularly Almonds

To maximize the benefits of the healthy oils found in nuts such as almonds, hazelnuts or walnuts, they should be eaten raw and stored in the refrigerator.

 "When you roast a nut, the healthy oils that are in there become damaged, The oils aren't supposed to be heated and damaged—they're supposed to be taken in their natural form."

Studies of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) show that those who eat nuts gain, on average, an extra two and a half years. Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.

The downside is that nuts are very high in calories, so limit yourself.

In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proved directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains "good bacteria" that help maintain gut health and diminish the incidence of age-related intestinal illness.

Pomegranates

Dr. Oz says research on the health benefits of pomegranates has shown promising results.

"We've done studies on them showing how they actually can change the way your arteries age—it's a very potent antioxidant," says Dr. Oz. "It also probably affects cancer rates, especially prostate cancer, but those studies haven't been finished yet."

Not only do pomegranates have extraordinary health benefits—they taste good, too. "It's a little sweet for me so I mix it with water, but pomegranates or their juice are worth trying out," Dr. Oz says.

Beef

Beef

Despite it's bad reputation, there's nothing quite like beef for making one feel good, providing one with lots of energy, and to balance the mental faculties.  Truly lean beef is a great source of zinc, high-quality protein and iron. Choose lean cuts such as shank, round, flank, and chuck and trim all excess fat before cooking. Broil or bake meat on a rack, so meat doesn't cook in its fat.

3-oz. lean round steak = 163 calories, 5 g fat, 0 g carbohydrate, 27 g protein, 56 mg sodium, 69 mg cholesterol, 0 g fiber, 13% RDA for iron, 32$ for zinc, 41% for vitamin B12.

Red wine

Not everything that’s good for you has to feel virtuous. A glass of red wine, which contains flavanols, has been shown to have anti-inflammatory properties that may help lower cholesterol and stave off heart disease. But in this case, more is definitely not better. “For women, the recommendation is one drink a day and for men it’s two,” says Bonci. More than that will, literally, dilute any potential benefits. These flavanols can also be found in red grape juice and dark cocoa.

Drinking alcohol in moderation protects against heart disease, diabetes and age-related memory loss. Any kind of alcoholic beverage seems to provide such benefits, but red wine has been the focus of much of the research. Red wine contains resveratrol, a compound that likely contributes to its benefits—and, according to animal studies, may activate genes that slow cellular aging.

In a landmark study published in 1999, researchers at Tufts University’s Jean Mayer Human Nutrition Research Center on Aging fed rats blueberry extract for a period of time that in "rat lives" is equivalent to 10 human years. These rats outperformed rats fed regular chow on tests of balance and coordination when they reached old age. Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.

Brown Rice

A good source of complex carbohydrates that provides twice as much fiber as white rice. Moreover, it beats white rice for almost every nutrient, including zinc, magnesium, protein, vitamin B6 and selenium.

1/2 cup serving = 116 calories, 0.6 g fat, 25 g carbohydrate, 2.5 g protein, 0 mg sodium, 0 mg cholesterol, 0.6 g fiber

Carrot Juice

Probably the most concentrated source of beta-carotene, which, in addition to its possible role as a cancer fighter, may play a key role in preventing the formation of cataracts later in life. Beta-carotene, a source of Vitamin A, also may boost your immune system's ability to fight bacterial and viral infections.

1/2 cup serving = 49 calories, 0.2 g fat, 11 g carbohydrate, 1 g protein, 36 mg sodium, 0 mg cholesterol, 1.2 g fiber, about 33% RDA for vitamin A.

Chicken

Three ounces of skinless chicken breast has only 3 grams of fat and contains vitamin B6, a nutrient important for metabolizing protein. Dark meat has more fat than white, but also more B vitamins, iron, zinc, and other nutrients. Unlike popular belief, skin fat does not "migrate" into the meat, so cook the chicken with the skin on and remove after cooking. This keeps the chicken moist.

3-oz. Breast, no skin, roasted = 140 calories, 2.9 g fat, 0 g carbohydrates, 26 g protein, 62 mg sodium, 0 g fiber, 58% RDA for niacin, 25 % for vitamin B6.

1 -oz serving Alpine Lace = 85 calories, 5 g fat, 7 g protein, 85 mg sodium, 20 mg cholesterol, 35% RDA for calcium.

1/2 cup serving = 67 calories, 0.6 g fat, 17 g carbohydrate, 2.5 g protein, 4 mg sodium, 1.6 g fiber, 17 micrograms folic acid.

3-oz serving = 203 calories, 0.4 g fat, 53 g carbohydrate, 3.1 g protein, 8.5 mg sodium, 0 mg cholesterol, 6.8 g fiber, 22% RDA for iron, 123% RDA for vitamin A.

A favorite among cyclists and runners because they pack a strong carbohydrate punch and are easy to eat during exercise. Much lower in fat than most treats, fig bars also supply a bit of fiber - not a lot, but more than most sweets.

2 bars = 106 calories, 1.9 g fat, 21 g carbohydrate, 1 g protein, 90 mg sodium, 0 mg cholesterol, 5 g fiber.

1/2 cup serving = 29 calories, 0.2 g fat, 1 mg sodium, 0 mg cholesterol, 0.3 g fiber.

Lentils

1/2 cup serving = 105 calories, 0 g fat, 20 g carbohydrate, 8 g protein, 30 mg sodium, 0 mg cholesterol, 5.2 g fiber, 12 % RDA for iron, 7% for zinc, 9% for folic acid.

Orange Juice

6 oz. = 76 calories, 0.3 g fat, 15 g carbohydrate, 1 g protein, 1 mg sodium, 0.1 g fiber, 340 mg potassium, 142% RDA for vitamin C, 23% RDA for folic acid.

Pasta

1/2 cup serving = 77 calories, 0.3 g fat, 28 g carbohydrate, 5.3 g protein, 0 mg cholesterol, 1 mg sodium, 35% RDA for thiamine, 15% RDA for riboflavin, 15% RDA for niacin, 10% RDA for iron.

6-oz, baked, with skin = 337 calories, 0.2 g fat, 78 g carbohydrate, 7 g protein, 35 mg sodium, 0 mg cholesterol, 4 g fiber, 974 g potassium, 38% RDA for vitamin C, 66% RDA for iron, 70% RDA for copper, 56% RDA for vitamin B6.

Strawberries

1-cup serving = 45 calories, 0.6 g fat, 11 g carbohydrate, 1 g protein, 2 mg sodium, 0 mg cholesterol, 2.2 g fiber, 141% RDA for vitamin C.

The most critical nutrient in your body, it's needed for just about everything that happens, and you lose it fast: at least 2 cups daily just exhaling; 10 cups through normal waste and body cooling: 1 to 2 quarts per hour running, biking or working out. Eight glasses a day is enough for sedentary people, but if your physically active, you need more. Drink 8 to 20 ounces of water about 15 minutes before working out. If you run, drink at least 2 cups of water for every pound you lose on your course.

Besides providing lots of complex carbohydrates, they're a great way to get fiber in your diet - a prevention measure that the National Cancer Society strongly recommends. What's more, research suggest that eating a high-fiber cereal at breakfast may curb your appetite at lunch. Read the labels: a cereal should contain at least 5 grams of fiber and no more than 1 or 2 grams of fat per serving.

Among the few truly excellent sources of calcium - 452 mg per 8-ounce carton - and riboflavin, yogurt's also a strong source of vitamin B12. Use it to reduce fat in your diet: substitute it for sour cream in casseroles or sauces: mix with herbs for vegetable dip; blend with fruit for a thick drink; stir into soups to make them creamy. Frozen, it's an excellent substitute for ice cream. To cut calories in half in flavored yogurts, choose brands artificially sweetened with NutraSweet.

8-oz serving, plain = 127 calories, 0.4 g fat, 17 g carbohydrate, 13 g protein, 174 mg sodium, 4 mg cholesterol, 0 g fiber 45% RDA for calcium, 31% for riboflavin, 23% RDA for vitamin B12.