foods that enhance optimum health (TERM PAPER TYPE 30

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10 great health foods that enhance optimum health

Give your diet a healthy boost with these 10 health foods. They're among your best bets for eating well because they meet at least three of the following criteria:

·         Good or excellent source of fiber, vitamins, minerals and other nutrients

·         High in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene

·         May help reduce risk of heart disease and other health conditions

·         Low in calorie density, meaning you get a larger portion size with a fewer number of calories

·         Readily available

1.     Nuts. These tear-shaped nuts are packed with nutrients — fiber, riboflavin, magnesium, iron and calcium. In fact, one serving (about seven almonds) has more calcium than any other type of nut — 22 milligrams. One serving also provides almost 15 percent of the Recommended Dietary Allowance (RDA) of vitamin E. And they're good for your heart. Most of the fat in almonds is monounsaturated fat — a healthier type of fat that may help lower blood cholesterol levels.

2.     Apples are a good source of soluble fiber, which can lower blood cholesterol and glucose levels. Fresh apples are also a good source of vitamin C — an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and other blood vessels healthy, and aids in the absorption of iron.

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