30 healthiest foods

in the goal to eat healthy, it is nice to get a little help as what foods we should have more of. so is the list from real simple’s article on The 30 Healthiest Foods:

  1. Mushrooms
    Meaty and filling, as a stand-in for beef they can slash up to 400 calories from a meal. They may also protect against breast cancer by helping to regulate a woman’s estrogen levels.
  2. Barley
    Another high-fiber cholesterol fighter. On weeknights use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a go.
  3. Walnuts
    A surprisingly good source of omega-3 fatty acids. Those are the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).
  4. Whole-Grain Pasta
    Contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta labeled “multigrain”: It may be made with a number of grains, but they aren’t necessarily whole ones.
  5. Peanut and Almond Butter (All Natural)
    Heart-healthy monounsaturated fats abound in these protein-rich spreads. Opt for those with just two ingredients—nuts and salt.
  6. Oatmeal (Steel-Cut or Old-Fashioned)
    Holds cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber.
  7. Quinoa
    It may cook like a grain, but quinoa is actually an herbaceous plant. It’s a complete protein, meaning it contains all nine essential amino acids, and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.
  8. Skim Milk
    It offers nine essential nutrients: calcium, of course, but also B vitamins, which help neurological function, and vitamin D, a potential cancer fighter.
  9. Almonds
    Packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol.
  10. Lentils
    A protein powerhouse, these are flush with folate, a nutrient that may prevent certain birth defects.
  11. Blueberries
    Packed with fiber, this superfruit was one of the top antioxidant-rich picks in a U.S. Department of Agriculture (USDA) study.
  12. Bulgur
    Made from wheat that has been steamed, dried, and cracked, this delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.
  13. Eggs
    The whites offer up protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rab, but don’t skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that’s particularly important for pregnant women.
  14. Sardines
    This protein-rich winner is an acquired taste for some, but totally worth it. Chockablock with vitamins D and B12, it is also an excellent source of calcium and omega-3 fatty acids.
  15. Spinach
    You’ll get iron (for healthy hair), plus folate and at least a dozen flavonoids- compounds that are loaded with antioxidants.
  16. Kiwi
    Ounce for ounce, this fuzzy fruit contains twice the amount of vitamin C as an orange and almost as much potassium as a banana.
  17. Wild Salmon
    Its omega-3 fatty acids may improve your mood and keep your skin glowing. Why wild? It’s exposed to fewer toxins than the farmed Atlantic variety.
  18. Extra Virgin Olive Oil
    An outstanding source of monounsaturated fats. When used in moderation, this tasty Mediterranean staple may even cut the risk of heart disease.
  19. Chicken Breast (skinless & boneless)
    A dinner staple from the leanest part of the bird: Half a breast has just 2.5 grams of fat and more than 22 grams of protein.
  20. Kale
    The payoff from this leafy green: loads of vitamin C, beta-carotene, calcium, and antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow macular degeneration by more than 40 percent.
  21. Avocado
    You’ll get nearly 20 percent of your daily dose of fiber in one ½-cup serving, plus cholesterol-lowering monounsaturated fats.
  22. Kidney Beans
    A chili essential, these were found to be one of the most antioxidant-rich foods in a USDA study.
  23. Sweet Potatoes
    The darker the color, the richer these tubers are in the antioxidant beta-carotene.
  24. Chard
    Supercharged with nutrients—think calcium, B vitamins, and beta-carotene – this leafy green fuels your body with fiber, too.
  25. Edamame
    These young soybeans pack more fiber per serving than shredded-wheat cereal and have the same amount of protein as roasted turkey.
  26. Pumpkin
    The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.
  27. Orange
    Your go-to source for vitamin C, which, among other useful traits, can help the body burn fat. And in addition to helping prevent colds, vitamin C may stimulate collagen synthesis to keep skin looking supple.
  28. Nonfat Greek Yogurt
    Rich in probiotics (bacteria that may improve digestion and increase your immunity), this extra-thick yogurt can contain 8 grams more protein per serving than conventional yogurt.
  29. Broccoli
    A vitamin C gold mine—½ cup of cooked broccoli satisfies 80 percent of the U.S. Food and Drug Administration’s recommended daily dose. It’s also a key source of vitamin K, which helps blood clot properly.
  30. Black Beans
    These burrito mainstays boast antioxidants and magnesium, which helps maintain nerve and muscle function.

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read the article from Real Simple: The 30 Healthiest Foods

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