Top 35 Power Foods Suggested by the Cleveland Clinic

The Cleveland Clinic offers a list of 35 power foods on their website that are recommended to improve health and prevent heart disease. This list of power foods may include some that people had not considered before this publication.

The ten vegetables listed with the group of 35 power foods are:

1) Asparagus

2) Bell peppers

3) Bok choy

4) Broccoli

5) Carrots

6) Garlic along with onions leeks and shallots hold the number 6th spot.

7) Spinach, watercress, Swiss chard, romaine, kale, beets & mustard greens are grouped for 7th place.

8) Potatoes with skin

9) Sweet potato

10) Tomatoes

11) Acorn or butternut squash

The Cleveland Clinic site recommends servings of 1 to 2 cups of the listed vegetables twice daily as a minimum. Just ¼ of a cup of onion and 1 clove of garlic is suggested daily.

Protein sources mentioned on the list of 35 power foods are as follows:

12) Tuna: canned in water or fresh

13) Salmon: fresh or canned pink

14) Natural peanut butter

The Cleveland Clinic site recommends one 3 ounce to 6 ounce fillet or a 3 ounce can of fish each week. Two to four tablespoons of natural peanut butter weekly is suggested.

The top fruits listed as power foods on the Cleveland Clinic site are:

15) Apples

16) Apricots

17) Bananas

18) Berries

19) Cantaloupe

20) Citrus

21) Kiwi

22) Papaya

23) Peaches

With just 3 servings of fruit suggested daily by Cleveland Clinic most will be able to eat what is recommended. This site lists fresh fruit as being the first choice. Frozen fruits are the second choice with canned being used if fresh or frozen is not available.

Protein sources listed on The Cleveland Clinic site that may be used in place of meat are:

24) Soy milk and cheese

25) Soy nuts

26) Tofu and tempeh

Grains that are part of the power foods include:

26) Barley (For some reason the number 26 is used twice on the Cleveland Clinic site)

27) Brown rice

28) Bulgur Fiber

29) Flaxseed Fiber

30) Oatmeal Soluble fiber

31) Wheat germ

The Cleveland Clinic recommends using barley to replace processed grains and rice. It is suggested that 4 cups of cooked oatmeal be eaten each week. Each day 2 tablespoons of wheat germ and 2 tablespoons to 1/4 of a cup of flaxseed should be eaten according to the clinics list.

Legumes are listed as part of the 35 power foods and recommend for their health benefits:

32) Black beans

33) Black-eyed peas

34) Kidney Beans

35) Lentils

One cup of legumes is recommended by The Cleveland Clinic daily. Two days each week individuals should add a second cup of legumes of their choice.

Source:

Cleveland Clinic