Must-Eat Healthy Foods List

Eat whole grains like brown rice, oats, quinoa, and whole grain bread rather than refined grains like white bread and rice. Whole grains help combat the increasing blood pressure and slowing metabolism that come with age. Whole grains are high in fiber, nutrients, and antioxidants, and can lower the risk of heart disease and diabetes. Get three to five servings a day for maximum health.

Kale is a delicious leafy green high in Vitamin A and K, chlorophyll, calcium, and iron. Find it along with other member of the brassica family, such as broccoli and cabbage, in the cooler part of the year. Kale contains a lot of antioxidants, including flavonoids. Add it to a green smoothie or cook it by steaming or saut�ing.

Cabbage is another amazingly healthy vegetable that is consumed greatly in other parts of the world. It is loaded with vitamins C and E, calcium, and several properties that link it to cancer prevention. Eat cabbage raw in preparation like Asian style coleslaw or ferment it in processes such as sauerkraut. This will not only preserve it, but make it extra tasty and probiotic. Cabbage is really good in stews, also, but note that boiling cabbage reduces its anticancer properties.

Beans, also known as legumes, are high in protein and are full of folates, an essential vitamin for pregnant women. They are low in fat, maintain proper body growth and development, and they are good for the heart, as they do not promote cholesterol buildup. Try lentils, a quick cooking legume often found in Indian foods, or aduki, garbanzo, mung, or soy beans.

Enjoy a treat with this fabulous and tiny fruit chock full of antioxidants. Blueberries promote graceful aging and prevent infection. Use them as an alternative to other dessert sweeteners, add them to your smoothies, or enjoy them with your breakfast granola and yogurt.

Although a dairy product, yogurt is actually low in lactose and can be greatly beneficial to those who are lactose intolerant. Yogurt is high in calcium, vitamins B-2 and B-12, as well as magnesium and potassium. Buy yogurt that doesn't contain artificial sweeteners. By purchasing plain yogurt, you can use it to mix into Indian lentil dishes. Add your own sweetener to plain yogurt by adding a bit of agave, honey, and/or fresh fruit.

This specific fish is an excellent source of Omega-3 fatty acids. When possible, try to avoid farmed fish, as wild fish are much healthier. Salmon is a rich source of protein and reduces the risk of cardiovascular disease. They are loaded with good fats, vitamin D, B-12, and B-6. Another fish source to consider, surprising to some, is sardines.