10 Healthiest Foods

On my journey to healthy food, I have found that some of the healthiest things are also packed with flavor, and are fantastic! I want to share some of the top healthiest foods with you, and I ask that you keep an open mind and be willing to give them a try. Like I tell my kids, you'll never know if you like something unless you try it-you might be surprised. :)

If you are anything like I used to be, when you hear the words "healthy food" you usually cringe and think "Eeewww". At one point in time I thought that most foods that were healthy had little-to-no flavor, or flat out tasted weird. But, not anymore! Not only have a lot of foods been improved upon, but I have found that by having an open mind and the willingness to try anything at least once, I now have some new favorite foods. For instance, I used turn my nose up to foods like: salmon, avocados, blueberries, spinach, kale, mangoes, sweet potatoes and peas. Things like sugar-free ice cream, fat-free cottage cheese and milk-you have got to be kidding me! But now, I can't taste any difference between them and the stuff that contains sugar and fat. SO, why not make the switch to the things that are overall healthier for you?


10-Lemons. Not only do they enhance the flavor of foods like fish, but they are extremely healthy for you. Just one lemon contains 100% of your daily intake of vitamin C. Lemons may help raise your HDL (good) cholesterol, inhibit the growth of cancer cells, strengthen bones, and act as an anti-inflammatory.
Tips: Add 1/4 of a whole lemon to your smoothie and blend well; add a slice to your water or tea; squeeze a little on your fish while grilling or baking.
9-Broccoli. One medium stalk of broccoli contains 100% of your daily dose of vitamin K, and 200% of your recommended dose of vitamin C. The vitamins found in broccoli are essential in building stronger bones and fighting off numerous kinds of cancer.
Tips: Instead of steaming or boiling, try zapping in the microwave. By doing this, you preserve up to 90% of the vital nutrients. Even better, eat it raw-you'll keep 100% of the nutrients.
8-Dark Chocolate. This is one of my personal favorites. 1/4 of an ounce of dark chocolate on a daily basis can reduce blood pressure in the average, healthy adult. Dark chocolate is also rich in antioxidants that have been shown to reduce LDL (bad) cholesterol, and increase HDL (good) cholesterol levels.
Tips: Eat the dark chocolate instead of milk chocolate. Milk chocolate does not contain near the antioxidants that dark chocolate does.
7- Sweet potatoes. Sweet potatoes contain almost eight times the amount of vitamin A you need on a daily basis. Vitamin A fights cancer and boosts your immune system. What's not to love about this wonderful, flavor and vitamin-packed food?!
Tip: Let your potato cool before eating. Researchers say that by doing so, this can help burn up to 25% more fat after your meal.
6-Salmon. Another personal favorite of mine. Salmon is good for those of you who don't like that "fishy" taste. Salmon contains Omega-3 fatty acids, which have been linked in reducing the risk of depression, heart disease and cancer. A 3 ounce serving has almost 50% of your daily dose of niacin, which also may protect from Alzheimer's Disease and memory loss.
Tips: Only eat fish two-three times a week. Fish contains mercury, and if you consume too much it's not good for you-but, that's the same with everything. Eat in moderation. Also, opt for wild salmon over farm-raised, which contains 16 times the PCB than wild salmon does.
5-Walnuts. Of all the nuts, walnuts contain the most amount of Omega-3 fatty acids. Along with reducing heart disease and cancer, Omega-3 also helps reduce cholesterol, and helps fight against sun damage. The melatonin found in walnuts can also help regulate sleep.
Tip: Eat a handful for dessert, or if you don't like them alone, then mix with non-fat yogurt or chop and sprinkle over mandarin oranges.
4-Avocados. Avocados are rich in healthy fats and folate, which help reduce cholesterol and may help reduce the risk of heart disease.
Tips: Cut up and add to your salad. Doing so can increase the absorption of nutrients like beta-carotene that you would miss out on without this amazing food. Add sliced avocado to your sandwiches instead of mayo-you get plenty of flavor and nutrients without the unwanted fat and calories.
3-Garlic. Not only does it keep the vampires away :), but garlic contains a powerful disease fighter than can inhibit the growth of bacteria. Garlic also contains a compound called Allicin, that works as an anti-inflammatory that has been shown to help lower cholesterol and blood pressure.
Tip: Crushed fresh garlic releases the most allicin. If you cook with garlic, don't overcook it-when exposed to high heat for more than 10 minutes, it loses a lot of its nutrients.
2-Spinach. Among cancer fighting fruits and veggies, spinach is one of the most effective. It also contains immune-boosting antioxidants that are important for eye health.
Tips: Add 1-2 handfuls of spinach to your smoothie. Spinach is almost flavorless, and combined with your favorite fruit, will give you a smoothie packed with vital nutrients, and may help increase your energy levels. Mix fresh spinach in your salads for added nutrients, color and texture. Add chicken and fruits such as strawberries and mandarin oranges for a great salad.
1-Beans. By eating a serving of legumes (beans, peas, lentils) up to four times a week, you can lower your risk of heart disease, and women, you may also lower your risk of breast cancer.
Tip: The darker the bean, the more antioxidants they contain. Add some black or kidney beans to your salad for extra flavor and texture.

*This list came together thanks to my nutrition classes, research, and asking registered dietitians.