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Old 04-28-2006, 07:18 PM   #1
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Default 29 Healthiest Foods

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The following is a "healthy food hot list" consisting of the 29 foods that can decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet.

FRUITS

01. Apricots
The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. Snack on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries
The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. Top plain yogurt or oatmeal (another high fiber food) with fresh berries.

04. Mango
The Power: A medium mango packs 57mg of vitamin C, almost your whole-recommended daily dose. This antioxidant helps prevent arthritis and boosts wound healing and your immune system. Mangoes also boast more than 8,000 IU of vitamin A (as beta-carotene). Cut on up and serve it over leafy greens. Bonus: Your salad will taste like dessert!

05. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from growing. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins
The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. = Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.

09. Figs
The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons/Limes
The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor.



VEGETABLES

11. Onions
The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. Add raw leaves to a salad or sauté with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.


GRAINS/BEANS/NUTS

20. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent.

24. Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. Drain a can, rinse and toss into a pot of chili.


25. Yogurt
The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. If you are lactose intolerant, never fear - yogurt should not bother your tummy.

26. Milk
The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too.


SEAFOOD

27. Shellfish (Clams, Mussels)
The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Try a bowl of tomato-based Manhattan clam chowder.

28. Salmon
The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power: A great source of vitamin B12 and immunity-boosting zinc. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes.

Copyright © BellyBytes.com. All rights reserved.
I thought this list was pretty interesting. I took off all the weight-loss related info before I posted it here though. I was torn about it being on there, and I think that you can incorporate these into your diet for health reasons without a goal of weight loss.
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Old 04-28-2006, 07:21 PM   #2
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Sounds like a challenge to Fuzzy-

Okay resident Recipe Guy! What can you make out of that list!
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Old 04-28-2006, 07:23 PM   #3
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LOL... And here I was thinking about the Salmon...
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Old 04-28-2006, 09:31 PM   #4
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Ripley, great post. I would be very happy to have my fridge and pantry filled with all those goodies.

I eat and love most of them.

I guess I am healthier than I thought!



P.S. And thanks for taking the time to remove the weight loss info.
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Old 04-28-2006, 09:52 PM   #5
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You must spread some Reputation around before giving it to ripley again.

Guess it hasn't been long enough since the last time.

Wonderful post, thank you, ripley.
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Old 04-29-2006, 12:24 AM   #6
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You're welcome...I hesitated before posting it, but now I'm glad I did. I am really looking forward to Fuzzy's Crab Blueberry Bok Choy patties.
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Old 04-29-2006, 07:15 AM   #7
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Grilled Salmon with Mangoloupe Salsa on a bed of wilted garlic spinach.

Peel and dice a large mango, peel and fine dice half a cantaloupe, dice 2 tomatoes, retaining as much juice as possible from the fruits, add half a purple onion chopped fine. Julienne a bunch of cilantro, combine all, add 1/4 to 1/2 C of lime juice. The longer this sits the better.

Clean a bag of spinach, or use cello spinach (triple washed). In the bottom of a saucepan, briefly saute 2 tablespoons of garlic in 2 tablespoons of olive oil. Add spinach and toss to lightly coat. Remove from heat and cover. Spinach will wilt under the steam and residual heat.

Grill salmon til just flaky.

On plate, lay out a portion of spinach, top with salmon, garnish with salsa.

8 out of 29 on one plate, not too bad
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Old 04-29-2006, 02:56 PM   #8
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Kimberleigh has laid down the gauntlet, Fuzzy!!
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Old 04-29-2006, 03:40 PM   #9
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Quote:
Originally Posted by ripley
Kimberleigh has laid down the gauntlet, Fuzzy!!
I did?
What about Thai crab cakes and fruitful quinoa with peanut sauce?

This is a totally awesome list Ripley...I'm going to print it out and put it on the fridge.
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Old 04-29-2006, 10:25 PM   #10
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I did some searching.. so its not my recipe, but how about Quinoa Crusted Salmon With Mango Salsa And Curry

The recipe also includes gingerroot, arugula, onion, and lime juice.

How's seven items from the Top 29?
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Old 04-29-2006, 10:30 PM   #11
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And to begin with, I'm just after a mango chutney.
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Old 04-30-2006, 11:31 AM   #12
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All those things but the sea food sounds great. I do wish I like salmon I haven't developed a tasted for it.
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Old 04-30-2006, 09:59 PM   #13
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Does anyone know if trout and whitefish are considered cold water fish? They are local and I eat them a lot more than salmon.
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Old 04-30-2006, 10:15 PM   #14
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Yes. Both are considered cold water.
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Old 04-30-2006, 10:18 PM   #15
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Thank you Fuzzy Wuzzy.
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Old 05-02-2006, 05:10 AM   #16
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Spinach is *to die for*. I put it in everything....lasagna, on pizza, in veggie meatballs, salads, kugels, you name it. Straight is best, though with garlic!
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Old 05-02-2006, 04:13 PM   #17
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Quote:
Originally Posted by bigsexy920
All those things but the sea food sounds great. I do wish I like salmon I haven't developed a tasted for it.
Me too. I mean, I live in Alaska, for heaven's sake. We practically invented the stuff. But I really do not like it in the slightest. Blech.
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Old 06-24-2007, 10:40 AM   #18
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They've added to the list that ripley posted. I posted it on the health forum here.
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Old 06-24-2007, 11:09 AM   #19
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Wonderful list! And I already eat lots of things on it for the self same reasons there. I am very interested in healthy eating and providing yourself with the nutrients you need as last year I got very ill not eating, then eating poorly when in severe depression. I ended up aneamic and my hair falling out very badly.

It was trying to recover that I gained a taste for things such as spinach knowing it was so full of iron, now I love it and quite frankly crave it sometimes as a dinner.

As was said, eating healthy doesnt equate weightloss, just being full of energy, healthy skin, nails and hair, good for you all round. So... who cares if those raisins, cranberries, apricots, lemon, ginger and figs are all crammed into a delicious fruit cake with a sweetened yogurt topping
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