11 of the Healthiest Foods Readily Available

The following lists some of healthiest commonly available foods. These include fruits, vegetables, beans and grains, and sea food. Much of these facts were derived from the wonderful Whole Foods site.

Fruits

Apricots

Apricots contain beta-carotene which aids in reducing free radical damage and also helps to strengthen eyesight. One apricot alone contains only 17 calories,

Zero fat, and one gram of fiber. Enjoy them as fresh or dried fruit.

Mango

The average mango packs 57 mg vitamin C. This equates to nearly the entire recommended daily dose. This antioxidant helps prevent arthritis and even boosts the immune system.

Cantaloupe

With 117 mg of vitamin C, a cantaloupe provides nearly twice the recommended dosage. Just half of a melon has 852 mg potassium almost twice that of a banana. Potassium also helps lower blood pressure. Half a melon contains 97 calories, 1 fat gram and 2 grams of fiber.

Tomato

A tomato can assists in cutting the risk stomach, bladder, and colon cancers by half if eaten daily. The tomato has only 26 calories, zero fat, and one 1 gram of fiber.

Vegetables

Onions

An onion may help fight cancer. One cup of onions has 61 calories, zero fat, and 3 grams fiber.

Broccoli

Broccoli also provides protection against breast cancer and contains lots of vitamin C and beta-carotene. One cup of chopped broccoli has just 25 calories, zero fat, and 3 grams fiber.

Spinach

Spinach packs carotenoids that can help fend off macular degeneration, a major cause of blindness especially in older adults. A cup holds 7 calories, zero fat, and 1 gram fiber.

Grains, beans, and nuts

Peanuts

Peanuts and other nuts lower heart disease risk by about 20 percent. An ounce of peanuts has 165 calories, 14 fat grams and just over 2 grams fiber.

Pinto beans

A half cup of pinto beans provides more than 25 percent of the daily folate requirement and protects against heart disease. Half a cup has 103 calories, 1 gram fat and 6 grams fiber.

Skim milk

Skim milk provides vitamin B2, an important ingredient for good vision and with Vitamin A may improve allergies. Additionally, calcium with vitamin D is provided. A cup of skim milk has 86 calories, zero fat, and no fiber.

Seafood

Salmon

All cold water fish including salmon, tuna, and mackerel are great sources of omega 3 essential fatty acids. These help reduce risk of cardiac disease.

A 3 ounce portion of salmon has 127 calories, 4 grams fat, and no fiber.