25 Ridiculously Healthy Foods
Pile your plate with these nutrition superstars
Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, there’s actually substantial evidence that for most of us, eggs are not harmful but healthy.
2. Greek Yogurt
Yogurt is a great way to get calcium, and it’s also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kind—compared with regular yogurt, it has twice the protein (and 25% of women over 40 don’t get enough). Look for fat-free varieties like Oikos Organic Greek Yogurt (90 calories and 15 g of protein per 5.3-ounce serving).
3. Fat-Free Milk
Yes, it does a body good: Studies show that calcium isn’t just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the least.
Vitamin D not only allows your body to absorb calcium, it’s also a super nutrient in its own right. Recent research found that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression, but most of us don’t get nearly enough of the 1,000+ IU daily that most experts recommend.
Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefits—from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans aren’t reaping these perks because we’re deficient, which some experts believe may be at the root of many of the big health problems today, like obesity, heart disease, and cancer.
Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.
5. Lean Beef
Lean beef is one of the best-absorbed sources of iron there is.
(Too-little iron can cause anemia.) Adding as little as 1 ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy.
If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough—so marinate it, and use a meat thermometer to avoid overcooking.
It’s hard to imagine a more perfect food than beans. One cooked cupful
can provide as much as 17 g fiber. They’re also loaded with protein and
dozens of key nutrients, including a few most women fall short
on—calcium, potassium, and magnesium. Studies tie beans to a reduced
risk of heart disease, type 2 diabetes, high blood pressure, and breast
and colon cancers.
The latest dietary guidelines recommend consuming at least 3 cups of
beans a week—3 times the measly 1 cup we usually get. Keep your
cupboards stocked with all kinds: black, white, kidney, fat-free
refried, etc. Use them in salads, stuffed baked potatoes, and veggie
chili or pureed for sandwich spreads.
In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts
daily can reduce your risk of heart disease and diabetes. Walnuts are
rich in omega-3s. Hazelnuts contain arginine, an amino acid that may
lower blood pressure. An ounce of almonds has as many heart-healthy
polyphenols as a cup of green tea and 1/2 cup of steamed broccoli
combined; they may help lower LDL cholesterol as well.
The key is moderation, since nuts are high in calories. Keep a jar of
chopped nuts in your fridge, and sprinkle a tablespoon on cereal,
salads, stir-fries, or yogurt. Or have an ounce as a snack most days of
8. Edamame and Tofu
Soy’s days as a cure-all may be over—some claims, such as help for hot
flashes, don’t seem to be panning out—but edamame still has an
important place on your plate. Foods such as tofu, soy milk, and
edamame help fight heart disease when they replace fatty meats and
cheeses, slashing saturated fat intake. Soy also contains heart-healthy
polyunsaturated fats, a good amount of fiber, and some important
Soy’s isoflavones, or plant estrogens, may also help prevent breast
cancer. Some researchers believe these bind with estrogen receptors,
reducing your exposure to the more powerful effects of your own
estrogen, says Prevention advisor Andrew Weil, MD. But stick with whole
soy foods rather than processed foods, like patties or chips, made with
soy powder. Don’t take soy supplements, which contain high and possibly
dangerous amounts of isoflavones.
Fiber-rich oats are even healthier than the FDA thought when it first
stamped them with a heart disease–reducing seal 10 years ago. According
to new research, they can also cut your risk of type 2 diabetes. When
Finnish researchers tracked 4,316 men and women over the course of 10
years, they found that people who ate the highest percentage of cereal
fiber were 61% less likely to develop type 2 diabetes.
To reap the benefits, eat 1/2 cup daily—preferably unsweetened. For a
versatile breakfast, top with different combinations of fruit, yogurt,
and nuts. You can also use oats to coat fish or chicken or add texture
Flaxseed is the most potent plant source of omega-3 fats. Studies
indicate that adding flaxseed to your diet can reduce the development
of heart disease by 46%—it helps keep red blood cells from clumping
together and forming clots that can block arteries. It may also reduce
breast cancer odds. In one study, women who ate 10 g of flaxseed (about
1 rounded tablespoon) every day for 2 months had a 25% improvement in
the ratio of breast cancer–protective to breast cancer–promoting
chemicals in their blood.
Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or
yogurt. Buy it preground, and keep it refrigerated.
11. Olive Oil
Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which
lower “bad” LDL cholesterol and raise “good” HDL cholesterol. It’s rich
in antioxidants, which may help reduce the risk of cancer and other
chronic diseases, like Alzheimer’s.
Look for extra virgin oils for the most antioxidants and flavor.
Drizzle small amounts on veggies before roasting; use it to sauté or
stir-fry, in dressings and marinades, and to flavor bread at dinner in
lieu of a layer of butter or margarine.
These smooth, buttery fruits are a great source of not only MUFAs but
other key nutrients as well. One Ohio State University study found that
when avocado was added to salads and salsa, it helped increase the
absorption of specific carotenoids, plant compounds linked to lower
risk of heart disease and macular degeneration, a leading cause of
blindness. “Avocados are packed with heart-protective compounds, such
as soluble fiber, vitamin E, folate, and potassium,” says Elizabeth
Somer, RD, author of 10 Habits That Mess Up a Woman’s Diet.
Pick any life-threatening disease—cancer, heart disease, you name
it—and eating more broccoli and its cruciferous cousins may help you
beat it, Johns Hopkins research suggests. Averaging just four weekly
servings of veggies like broccoli, cabbage, and cauliflower slashed the
risk of dying from any disease by 26% among 6,100 people studied for 28
For maximum disease-fighting benefits, whip out your old veggie
steamer. It turns out that steaming broccoli lightly releases the
maximum amount of sulforaphane.
We’ll spare you the Popeye jokes, but spinach has serious health
muscles. For one thing, it contains lots of lutein, the sunshine-yellow
pigment found in egg yolks. Aside from guarding against age-related
macular degeneration, a leading cause of blindness, lutein may prevent
heart attacks by keeping artery walls clear of cholesterol.
Spinach is also rich in iron, which helps deliver oxygen to your cells
for energy, and folate, a B vitamin that prevents birth defects. Cook
frozen spinach leaves (they provide more iron when cooked than raw) and
serve as a side dish with dinner a few times a week.
Tomatoes are our most common source of lycopene, an antioxidant that
may protect against heart disease and breast cancer. The only problem
with tomatoes is that we generally eat them in the form of sugar-loaded
jarred spaghetti sauce or as a thin slice in a sandwich. For a
healthier side dish idea, quarter plum tomatoes and coat with olive
oil, garlic powder, salt, and pepper. Roast in a 400°F oven for 20
minutes, and serve with chicken.
16. Sweet Potatoes
One of the best ways to get vitamin A—an essential nutrient that
protects and maintains eyes, skin, and the linings of our respiratory,
urinary, and intestinal tracts—is from foods containing beta-carotene,
which your body converts into the vitamin. Beta carotene–rich foods
include carrots, squash, kale, and cantaloupe, but sweet potatoes have
among the most. A half-cup serving of these sweet spuds delivers only
130 calories but 80% of the DV of vitamin A. Replace tonight’s fries
with one medium baked sweet potato (1,096 mcg) and you’re good to
go—and then some.
Garlic is a flavor essential and a health superstar in its own right.
The onion relative contains more than 70 active phytochemicals,
including allicin, which studies show may decrease high blood pressure
by as much as 30 points. High consumption of garlic lowered rates of
ovarian, colorectal, and other cancers, according to a research review
in the American Journal of Clinical Nutrition. Allicin also fights
infection and bacteria. British researchers gave 146 people either a
placebo or a garlic extract for 12 weeks; garlic takers were two-thirds
less likely to catch a cold.
The key to healthier garlic: Crush the cloves, and let them stand for
up to 30 minutes before heating them, which activates and preserves the
heart-protecting compounds, according to a 2007 study from Argentina.
18. Red Peppers
Citrus fruits get all the credit for vitamin C, but red peppers are
actually the best source. Vitamin C may be best known for skin and
immunity benefits. Researchers in the United Kingdom looked at vitamin
C intake in 4,025 women and found that those who ate more had less
wrinkling and dryness. And although getting enough vitamin C won’t
prevent you from catching a cold or flu, studies show that it could
help you recover faster.
Vitamin C has other important credentials too. Finnish researchers
found that men with low levels were 2.4 times likelier to have a
stroke, and Australian scientists recently discovered that the
antioxidant reduces knee pain by protecting your knees against
When you think of potassium-rich produce, figs probably don’t come to
mind, but you may be surprised to learn that six fresh figs have 891 mg
of the blood pressure-lowering mineral, nearly 20% of your daily
need—and about double what you’d find in one large banana. In a recent
5-year study from the Netherlands, high-potassium diets were linked
with lower rates of death from all causes in healthy adults age 55 and
older. Figs are one of the best fruit sources of calcium, with nearly
as much per serving (six figs) as 1/2 cup of fat-free milk.
Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or
green salads. Or enjoy them as a savory snack: Cut a slit in the side
and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such
as chèvre or Brie.
Blueberries may very well be the most potent age-defying food—they’re
jam-packed with antioxidants. When researchers at Cornell University
tested 25 fruits for these potent compounds, they found that
tangy-sweet wild blueberries (which are smaller than their cultivated
cousins) packed the most absorbable antioxidants. Research shows a diet
rich in blueberries can help with memory loss, prevent urinary tract
infections, and relieve eyestrain.
Add up to 1/2 cup of blueberries to your diet a day for maximum health
benefits, recommends Ronald Prior, PhD, adjunct professor of food
science at the University of Arkansas in Fayetteville. This alone
provides just about double the amount of antioxidants most Americans
get in 1 day.
21. Asian Pears
One large Asian pear has a whopping 10 g of cholesterol-lowering fiber,
about 40% of your daily need. People who ate the most fiber had the
lowest total and LDL cholesterol levels, according to a recent study of
Baltimore adults. The same researchers found that people who ate the
most fiber also weighed the least and had the lowest body mass index
and waist circumference.
Serve by dicing it into a salad of Boston lettuce, crumbled goat
cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled
and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey,
1 teaspoon grated fresh ginger, and enough water to cover the pears.
Cover and simmer 40 minutes or until pears are soft.
A French study published in the Journal of Nutrition found that lychee
has the second-highest level of heart-healthy polyphenols of all fruits
tested—nearly 15% more than the amount found in grapes (cited by many
as polyphenol powerhouses). The compounds may also play an important
role in the prevention of degenerative diseases such as cancer.
Serve by peeling or breaking the outer covering just below the stem;
use a knife to remove the black pit. Add to stir-fries or skewer onto
chicken kebabs to add a sweet, grapelike flavor.
One of the healthiest fruits you should be eating is one you probably
already are: the apple. The Iowa Women’s Health Study, which has been
investigating the health habits of 34,000 women for nearly 20 years,
named apples as one of only three foods (along with pears and red wine)
that are most effective at reducing the risk of death from heart
disease among postmenopausal women. Other massive studies have found
the fruit to lower risk of lung cancer and type 2 diabetes—and even
help women lose weight.
In fact, one of the only things that could make an apple unhealthy is
mixing it with sugar, flour, and butter and stuffing it into a
mile-high pie. Instead, have one as an afternoon snack with a
tablespoon of peanut butter, or add slices to sandwiches or salads.
Native to South America, this tropical fruit is an excellent source of
skin-healing vitamin C, with 250% of your RDA per serving. One cup of
guava has nearly 5 times as much C as a medium orange (377 mg versus 83
mg)—that’s more than 5 times your daily need. It’s also loaded with
lycopene (26% more than a tomato), which may help lower your risk of
heart disease. And according to research by microbiologists in
Bangladesh, guava can even protect against foodborne pathogens such as
Listeria and staph.
You can buy guava juice, or simmer chunks in water as you would to make
applesauce. Guava also makes a super smoothie: Blend 1/2 banana, 1/2
ripe guava, a handful of strawberries, 1/2 cup soy milk, and a few ice
25. Dark Chocolate
Thank you, dark chocolate, for making us feel good—not guilty—about
dessert. Dark chocolate is filled with flavonoid antioxidants (more
than 3 times the amount in milk chocolate) that keep blood platelets
from sticking together and may even unclog your arteries.It may also
help with weight loss by keeping you feeling full, according to a study
from Denmark. Researchers gave 16 participants 100 g of either dark or
milk chocolate and 2 hours later offered them pizza. Those who consumed
the dark chocolate ate 15% fewer calories than those who had milk
chocolate, and they were less interested in fatty, salty, and sugary
Try a chocolate with 70% or more cocoa. Two tablespoons of dark
chocolate chips with fresh berries as a midafternoon snack or
after-dinner dessert should give you some of the heart-healthy benefits
without busting your calorie budget.
–Prevention website, October 2011