The 25 Top Nutritious Foods for a Long, Healthy and Happy Life

Benefits:
Mmmmm apples - yum! Apples are definitely right up there in the top nutritious foods list! They are delicious, filling and so good for the waistline! Apples have so many antioxidants in them. They are also high in vitamin C which means higher iron absorption and less chance of cancer and heart disease. Make sure you eat the skin because there is a whole lot of goodness in it! Apples are great for getting your fibre and they have a low Glycemic Index which means they'll give you long lasting energy. Go the good old apple!

Nutrients:
Fibre, Vitamin C, anti-oxidant quercetin (in the apple skins) which prevents oxygen molecules damaging cells.

Benefits:
Berries are tasty little low-calorie gifts from nature. Berries are a great source of vitamins and phytochemicals. They definitely deserve a special place in our list of top nutritious foods. Phytochemicals help prevent diseases and even treat some disorders. Cranberries and blueberries are great for treating bladder infections. Berries have have anti-cancer properties and are packed with antioxidants which help to slow down the aging process. Berries are without a doubt one of the top nutritious foods you'll come by.

Nutrients:
Fibre, Vitamin C, Antioxidants, Lutein, Potassium

Benefits:
Broccoli has been voted by many "The super food of super foods". It contains important antioxidants that reduce your chances of getting many conditions, including cataracts, heart disease, and many different types of cancers. Broccoli contains heaps of fiber, half of it is soluble and half isn't. This is great because both are beneficial. Another health bonus that you get from eating broccoli is that it shields you from disease. It's no wonder that this amazing food has got such a great reputation! Yea, okay, so we admit that broccoli might not be one of the most delicious of our top nutritious foods, but if you can find a way to add it in, we would definitely recommend it!

Nutrients:
Vitamin C, Vitamin A, Beta-carotene, Folic acid, Calcium, phytochemicals and Fiber.

Benefits:
Salmon is one of the top nutritious foods for improving bone health and preventing osteoporosis. It also helps with the functioning of the immune system and the body’s ability to fight against infection. Salmon is high in essential oils such as omega 3 which is a helpful tool for brain development and intelligence. Omega 3 also helps with cardiovascular health as well as the prevention of blood clots. Salmon is a delicious and healthy fish which you should try to eat at least once a week.

Nutrients:
Vitamin D, Omega 3 fatty Acids, Selenium, Protein, Niacin, Vitamin B12, Phosphorous, Magnesium and Vitamin B6.

Benefits:
"Beans, beans are good for the heart... The more you eat the more you fart" Who can't remember singing that song as a kid! Well, yes, beans are good for both those things, but there's more. Beans are great for removing cholesterol as they pass through your digestive tract. Eating 3/4 of a cup of beans daily can lower your chance of heart attack by a staggering 40%. Eating beans is also beneficial in preventing diabetes and some forms of cancer. It's no wonder that beans make it into our list of top nutritious foods. Go the beans!

Nutrients:
Folate, Fiber, Potassium, Protein, Isoflavins and in some beans Phytoestrogens.

Benefits:
Mushrooms have been used for hundreds of years for food and medicinal purposes. Mushrooms are an excellent source of potassium, which helps lower high blood pressure and reduces the risk of getting a stroke. The wonderful mushroom is also high in Copper which has cardioprotective properties. Mushrooms are a great source of selenium which is an antioxidant that works with vitamin E to protect against damaging free radicals. Selenium also helps reduce the risks of cancer, especially breast and prostate cancer. All great reasons to get out the mushrooms and cook yourself a delicious mushroom rich meal!

Nutrients:
Potassium, Copper, Selenium, antioxidants.

Benefits:
Walnuts are a delicious way to add flavour and texture to your meal. They are a great source of Omega 3 fatty acids, which we know are so important for a healthy and well functioning brain. They are also helpful in cardiovascular protection and cognitive function. Walnuts are one of the top nutritious foods that have helpful anti-inflammatory benefits. This is helpful for people who suffer from asthma, rheumatoid arthritis and skin problems such as eczema. Walnuts also contain l-arginine which may be helpful if you suffer from hypertension.

Nutrients:
omega-3 essential fatty acids, l-arginine which is an essential amino acid, Antioxidants.

Benefits:
Almonds are not really nuts, but actually the seed of the almond tree. Yes, almonds are high in fats, but they are monounsaturated fats, which are good for you. These types of fats have been associated with reduced risk of heart disease. Almonds are also high in Vitamin E and magnesium. When there is enough magnesium in the body, the flow of blood, oxygen and nutrients through your veins and arteries becomes a lot easier. Almonds are a really good choice if you want to protect your body against high blood pressure and atherosclerosis. Remember though, they are high in "good fat", but even too much of that will make you gain weight. So remember "Everything in moderation".

Nutrients:
Monounsaturated fats, Copper, Vitamin B2, Phosphorus, Vitamin E and magnesium

Benefits:
Linseeds are possibly one of our smallest and cutest top nutritious foods. The cute little linseed is a great way of obtaining fibre and omega 3 fatty acids. Linseeds, because of the Omega 3 that they contain are great for keeping your brain healthy. They have anti-cancer properties and these wonderful little seeds have shown to help relieve the symptoms of menopause. These little fibre bombs also prevent and relieve constipation and are great for bowel health. Linseeds are high in calories so should be eaten in moderation. Try adding a little bit of LSA (Ground up linseeds, sunflower seeds and almonds) to your diet.

Nutrients:
Omega 3 fatty acids, Fiber, Manganese, Magnesium, Folate, Vitamin B6

Benefits:
Pomegranates are one of the most recently recognized of our top nutritious foods. Many recent studies show that pomegranates may be very helpful in preventing many potentially deadly diseases such as heart disease and cancer. Research also shows that it may even be helpful if you suffer from erectile dysfunction. Pomegranates are very high in antioxidants. They are now getting attention as being the "Hot new superfood" Pomegranates are also high in vitamin C, folic acid, and vitamin A and Vitamin E. They contain many different minerals such as calcium, potassium and iron. Pomegranate juice contains extremely high amounts of antioxidants, more than than red wine, cranberry juice and even green tea which is famous for its antioxidants! Do you want to know the best news... Pomegranate juice is SO delicious!

Nutrients:
Three major antioxidants - tannins, anthocyanins and ellagic acid, Vitamin C, Folic acid, Vitamin A, Vitamin E, Calcium, Potassium and Iron.

Benefits:
Mangoes are delicious! Possibly one of the most delicious fruits in our top nutritious foods list. How can such a tasty food be SO good for you?! Mangoes are rich in vitamins, minerals and anti-oxidants. They're high in fibre which is great for bowel health and cancer prevention. They're also relatively low in calories and very low in sodium. Mangoes have high levels of vitamin A, vitamins B and vitamin C. They also contain Potassium, Calcium and Iron. Wow, all of that inside such a tasty pack! Half a mango counts as one portion in the recommended daily serving of fruit.

Nutrients:
Fibre, Vitamin A, Vitamin B, Vitamin C, Potassium, Calcium, Iron.

Benefits:
Turkey is a great source of protein. Yay... here's a meat to add to your list of top nutritious foods. A 4 ounce serving provides around 60% of your daily protein needs. It's also really low in fat when compared to most other types of meat, especially red meat. Turkey is also high in selenium which is such an important part of the human diet. Selenium helps to improve your thyroid hormone metabolism, antioxidant defense systems, and immune function. There has also been links between a good selenium intake and lowered incidence of cancer. Turkey also has another cancer fighting component - the B Vitamin, niacin... And just to cement itself into the top nutritious foods category turkey is high in the energy producing vitamin B6. Maybe we should think about having christmas turkey a bit more often!

Nutrients:
Protein, Selenium, Vitamin B6, Vitamin B3, Phosphorus

Benefits:
Tomatoes truly are one of the top nutritious foods. Not only are they delicious both cooked and uncooked, but they are low in calories and good for you in SO many ways! Tomatoes are high in lycopene, this antioxidant has the ability to help protect cells from oxygen damage, it has also shown to help protect our DNA. But, it doesn't stop there... Lycopene has also shown to be a key factor in the prevention of heart disease. Lycopene helps protect against prostate, breast, intestinal cancers and pancreatic cancer. It is most beneficial to eat at the same time as foods containing "good fats" like avocado and nuts.

Nutrients:
Vitamin C, Vitamin A, Vitamin K, Molybdenum, Potassium, Manganese, Fibre, Vitamin B3, Vitamin B2, Magnesium, Iron, Lycopene.

Benefits:
The difference between brown and white rice isn't just the colour! Brown rice is just SO much more nutritious. Rice has many layers, to get brown rice, only one layer called the hull is removed. White rice has had its germ and bran removed, it is then polished to remove the last bits of goodness that they can. Don't eat white rice, it just isn't worth it. Brown rice is very high in manganese. Manganese helps use protein to produce energy. It is also very important in keeping your nervous system healthy. Brown rice also reduces colon cancer risk because of its high levels of fiber and selenium. Wait, before you even look at white rice again, here's another reason not to... Whole foods, such as brown rice help to lower your cholesterol because of the healthy oils they contain. It's important to remember that most top nutritious foods will be unrefined and natural.

Nutrients:
Manganese, Fibre, Selenium, Magnesium, Tryptophan

Benefits:
Oats are the ideal breakfast. They have a low glycemic index and give you long lasting energy, especially if you pick the whole and less processed option. Oats contain beta-glucan which is a very special type of fiber. Beta Glucan has been proven time and time again to lower cholesterol and decrease your chances of getting heart disease. There has also been recent studies that links unique oat antioxidants to the reduction in risk of cardiovascular disease. If you're post-menopausal and suffering from high cholesterol, high blood pressure or other signs of cardiovascular disease, eating a bowl of oats in the morning will really help you out. Oats is also beneficial if you are worried about developing, or have developed diabetes.

So really guys and girls, there is absolutely no reason not to enjoy a hot bowl of oats every morning... With natural yogurt and honey - yummy!

Nutrients:
Manganese, Fibre, Selenium, Magnesium, Tryptophan, Vitamin B1, Small amount of protein

Benefits:
Yogurt is one of our top nutritious foods that, with a bit of imagination, can be transformed into a tasty desert. Yogurt is a great source of calcium, riboflavin, vitamin B2, phosphorous, iodine, vitamin B12, pantothenic acid-vitamin B5, zinc, potassium and protein. All of this in a delicious creamy treat! The best idea is to buy all natural yogurt and sweeten it with fruit, honey or sweetener. Yoghurt is high in helpful bacteria that help you to live longer, they also give your immune system some handy support. It has also been linked to help out with women who suffer from yeast infections... Geez, if that isn't a good reason to down the yogurt, we dunno what is! You might also be interested to know that natural yogurt has, in a recent study been linked to weight loss... Another great reason to switch your evening desert for some yogurt.

Nutrients:
Iodine, Calcium, Phosphorus, Vitamin B2, Protein, Vitamin B12, Potassium, Zinc, Tryptophan

Benefits:
Black pepper is so tasty and the great news is you can use as much of it as you like! In fact, eating black pepper is so good for you because it stimulates the taste buds in a specific way that alerts the stomach to up their levels of hydrochloric acid secretion... thus improving digestion! Black pepper is also helpful in the prevention of excessive intestinal gas. Okay, do you want to hear another fantastic benefit? The outer shell of the peppercorn helps with the breaking down of fat cells. This is fantastic news as it helps to keep you slim... Yeeha! This is one of our greatest top nutritious foods for adding flavour to almost any meal.

Nutrients:
Antioxidants, Manganese, Vitamin K, Iron, Dietary Fibre

Benefits:
Garlic is just delicious and although it apparently keeps vampires away, the smell of it cooking definitely draws the majority of us to the kitchen! Garlic is such a healthy and delicious food that authors have dedicated entire books in it's honour. Studies have shown that eating garlic regularly can have benefits on your blood pressure, cholesterol levels, serum triglyceride levels and can also help with platelet aggregation. Eating garlic may also help reduce the risk of having a heart attack or stroke. But, that's not all... Garlic can help to promote anti-inflammatory, antibacterial and antiviral activity within your body. This is great news for everyone, especially those who suffer from inflammatory ailments such as asthma and arthritis.

Nutrients:
Vitamin B6, Vitamin C, Tryptophan, Selenium, Calcium, Phosphorus, Vitamin B1, Copper, Protein

Benefits:
The Chinese people have been aware about the health benefits of tea for hundreds of years. It's one of their top nutritious foods which they use to treat a huge variety of things from headaches to depression. The secret of tea, both green and black, is it's high levels of powerful anti-oxidants. These help to inhibit the growth of cancer cells without harming healthy tissue. Drinking tea is also effective in lowering cholesterol levels and the abnormal development of blood clots. But wait... That's not all! Green tea has recently been shown to burn calories and prevent tooth decay. Who's saying no to that!

Nutrients:
Antioxidants, Manganese, Vitamin K, Iron, Dietary Fibre

Benefits:
Dark green leafy vegetables are great sources of high nutrition with really low calorie levels. This top nutritious food group is a fantastic source of minerals such as iron, magnesium, calcium, potassium and vitamins (vitamins K, C, E and B) They also have heaps of different phytonutrients that protect our cells from being damaged and give our eyes a helping hand as we age. Green leafy vegetables have high levels of vitamin K which recent studies have proved to be an essential part of our diet. Vitamin K can helps to regulate blood clotting, protect our bones from osteoporosis, help prevent or improve inflammatory diseases such as arthritis, and may even helps protect us from developing diabetes. So, if ever there was a time for eating your greens... it's now!

Check out these healthy smoothie recipes for some fantastic ways to power pack you diet with nutrients - Yes, including green leafy vegetables!

Nutrients:
Iron, calcium, potassium, magnesium, vitamins K, C, E, and B vitamins, carotene, lutein, and zeaxanthin.

Benefits:
Calorie for calorie, green leafy vegetables, especially spinach provide greater levels of nutrients than any other food. It's no wonder then that Popeye got his super sexy muscles from eating all that spinach! But, that's not the only benefit of eating spinach. Spinach may also help protect you against osteoporosis, colon cancer, arthritis and heart disease. Spinach is also high in antioxidants which are so important in cancer prevention. The is a specific Carotenoid found in spinach which helps to fight against prostate cancer. Not only does it put the cancer cells in your intestine into a non-active state, but they also cause the prostate cancer cells to self-destruct. It really is amazing how foods have the ability to heal and protect us against so many of the 'nasties' out there. It really doesn't make sense not to take advantage of this wonderful gift from nature. Adding these top nutritious foods, including spinach, into your diet really will help you live longer and feel greater.

Nutrients:
Vitamins K, A, C, B6, B1, E, B3, manganese, folate, magnesium, iron, calcium, potassium, tryptophan, dietary fibre, protein and selenium.

Benefits:
Yum! Fish really is a delicious high-protein, low-fat food that gives you a wide range of great health benefits. Fish with white meat, such as cod, snapper, etc has a lower % of fat than any other source of animal protein. The oilier fish, such as salmon, has high levels of Omega 3's, which is a 'good fat'. Another great thing about fish is that it doesn't contain the unhealthy fats which are commonly found in meat such as steak, lamb etc. Eating fish could help you in a variety of ways including reducing the tendency of blood clots, helping to repair arteries that have been damaged, lowering the blood pressure and lowering the risk of getting oral and digestive track cancer. And as if this wasn't enough, Fish oil may also help prevent and relieve the symptoms of rheumatoid arthritis.

Remember though, try get your fish as fresh as possible. Deep fried batter dipped fish really doesn't have the same health benefits as a fresh oven grilled meal.

Nutrients:
vitamin A & D, Iodine, Omega 3, Copper, Protein

Benefits:
Pumpkin is one of our delicious, low calorie, top nutritious foods. The perfect vegetable for people who are concerned about their weight, but like to eat delicious food. The best way to eat pumpkin is to have it grilled with a little olive oil and sea salt - DELICIOUS! The great thing about pumpkin however, isn't only it's taste. Pumpkin wins it's place in our top nutritious foods because of its richness in potassium, beta carotene, vitamin C, calcium, fibre, magnesium and iron. The tasty orange flesh is loaded with beta-carotene which is an important antioxidant that helps us fight free radicals. So... don't you think it's time to get out the recipe book and circle all the delicious pumpkin recipes you can find. There are heaps of them, and they are so yummy!

Nutrients:
Potassium, beta carotene, vitamin C, calcium, fibre, magnesium and iron. The seeds contain Protein, potassium, magnesium, zinc, iron, copper and essential fatty acids.

Spirulina is a species of algae! This may gross you out, but before your turn your nose up, you should listen to the benefits you could experience by adding it into your diet. Many claim that Spirulina contains the most powerful combination of nutrients out of any single food source in the world. Spirulina has shown to improve the function of the immune system and increase production of anti-inflammatory chemicals. It may also produce anticancer effects because of its high levels of antioxidants and immune-enhancing properties. Spirulina is a great source of protein and it also really helps to boost your energy levels.

Scientists all over the world are still studying spirulina to try and reveal its full potential. However, it is already clear that spirulina is a safe and natural food that provides concentrated nutritional support for optimum health.

Spirulina comes in tablet form to make its consumption a little easier. But if that isn't your thing, keep an eye out for the variety of food products that have added spirulina.

Nutrients:
Protein, chlorophyll, vitamins B1, B2, B3, B6, B12, folic acid, potassium, sodium, phosphorous, magnesium, calcium, iron, manganese, zinc, copper, chromium, selenium, gamma- linolenic acid, phycocyanin, chlorophyll, carotenoids, xanthophylls and beta carotene.