These ten best foods include many you've probably never seen in your shopping cart. Some you may have never heard of, and others you may have heard of but easily forgotten. That's why we've researched a range of foods and brought them to your table, where they will immediately boost your health—with no prescription needed.
These root vegetables, which look a bit dirty, have a more natural sweetness compared to other vegetables. This is because beneath their rugged skin, they contain a wealth of aromatic compounds. Why are they healthy?
Think of beets as red spinach. Like some eye-catching energy foods, this dark-colored vegetable is the best source of folate and betaine. Together, these two nutrients may help lower blood levels of homocysteine, an inflammatory compound that damages arteries and increases the risk of heart disease. Thus, this natural pigment, called betacyanins, gives beets potent anti-cancer properties.
How to eat them?
Fresh and raw, not from a can. Cooking beets does destroy their antioxidant properties. Wash and peel them, then slice them on a cutting board with a wide knife. Toss with 1 tablespoon of olive oil and the juice of half a lemon. You've got a salad.
You can also eat the leaves and stems, which are loaded with vitamins, minerals, and antioxidants. Simply cut the stems from the base of the leaves and wash them thoroughly. They can be used in a salad. Or, as a side dish, skip the leaves and sauté the chopped stems with minced garlic and a tablespoon of olive oil over medium-high heat until the leaves wilt and the stems are tender. Season with salt, pepper, and a little lemon juice, and sprinkle with a small amount of Parmesan cheese.
Cabbage
In American kitchens, we rarely see cabbage. But on European and Asian tables, this cruciferous vegetable is a common guest.
Why are they healthy?
A cup of chopped cabbage contains only 22 calories but is packed with valuable nutrients. The top nutrient is isothiocyanates, a chemical that boosts your body's enzymes to repair cell damage and lowers cancer risk. In fact, Stanford University scientists have found that isothiocyanates are more effective at increasing your body's anticancer enzymes than other plant chemicals.
How to eat them?
Add them to your various wraps for a satisfying crunch. Or, put them in a salad as an ingredient for an Asian-style slaw.
Guava
Guava is a tropical fruit with a slightly astringent taste, slightly sour, and with a hint of sweetness towards the center.
Why are they healthy?
Lycopene is an antioxidant that can fight prostate cancer. Guava contains more lycopene than other plant foods like tomatoes and watermelon. Additionally, a cup of guava puree provides 688 milligrams of potassium, 63% more than the same amount of bananas. Guava is also one of the highest-fiber foods: a cup contains nearly 9 grams of fiber.
How to eat them?
Eat the whole fruit, skin and seeds. Guava is entirely edible and nutritious. The skin alone contains more vitamin C than a fresh orange.
Arugula
Among the green vegetables at the market, you can find an uncommon vegetable with a slightly bitter and salty taste. This vegetable originates from the Mediterranean region.
Why are they healthy?
A half-cup of cooked arugula provides a large amount of lutein and zeaxanthin (10 micrograms each). According to research from Harvard University, these plant chemicals, known as carotenoids, can protect your retina from damage as you age. This is because these two nutrients (which are pigments) seem to accumulate in your retina, where they can protect your eyes by absorbing some of the short-wave light that could harm them. Therefore, the more lutein and zeaxanthin you consume, the better your eyes are protected.
How to eat them?
Arugula pairs well when steamed with fish fillets, pork ribs, or chicken. It's also delicious roasted with a whole fish. Wash and dry a bunch of arugula, then cut the leaves into 1-inch pieces. Add a tablespoon of olive oil to a large pan and sauté with two cloves of garlic. Once the oil starts to smoke slightly, add the arugula. Stir-fry for 5-7 minutes until the leaves wilt and the stems are tender. Remove the garlic, season the arugula with salt and pepper.
Cinnamon
This ancient spice is only palatable when mixed with sugar and kneaded into a dough.
Why are they healthy?
Cinnamon can help control your blood sugar, thereby reducing your risk of heart disease. In fact, USDA researchers found that diabetics who consumed one gram of cinnamon daily for six weeks not only lowered their blood sugar but also reduced their triglycerides and cholesterol. The active compounds in cinnamon can increase the ability of cells to metabolize sugar by up to 20 times.
How to eat them?
You don't need to eat it with any special oil. Just sprinkle it on your coffee or cereal.
Purslane
Although the U.S. Food and Drug Administration classifies purslane as a broadleaf weed, it is a popular dish and is grown in many countries, including China, Mexico, and Greece.
Why are they healthy?
According to research from the University of Texas, purslane contains the highest amount of Omega-3 fatty acids of any edible plant. Scientists have reported that, when tested, this plant contains 10 to 20 times more melatonin—an antioxidant that prevents cancer growth—than any other fruit or vegetable.
How to eat them?
Add it to salads. Use purslane as a substitute or addition to lettuce: its leaves and stems are crisp, chewable, and juicy. Although uncommon, you can find it at local markets, including Chinese and Mexican markets. You can also find it at Whole Foods, green grocers, or pre-made salad mix stores.
Pomegranate Juice
Pomegranate juice has been popular in the Middle East for decades and has only recently become widely accepted and popular in the United States.
Why are they healthy?
Israeli scientists found that men who drank 2 ounces of pomegranate juice daily for a year lowered their blood pressure by 21% and significantly improved blood flow to the heart. Additionally, four ounces of pomegranate juice can provide 50% of the daily recommended intake of vitamin C.
How to eat them?
Try the Pom Wonderful brand of 100% pure pomegranate juice, which has no added sugar. Pomegranate juice is a "power" food; a small glass is enough to fully satisfy your needs.
Goji Berry
This grape-sized fruit is chewable and tastes somewhere between a cranberry and a cherry. Importantly, this cherry-like food has been used as a medicinal food in Tibet for 1,700 years.
Why are they healthy?
According to research, goji berries have the highest ORAC (Oxygen Radical Absorbance Capacity) value of any fruit. ORAC is a measure of antioxidant capacity. Although modern scientists have only recently begun to study this ancient food, they have discovered that the sugars that make it sweet can reduce insulin resistance.
How to eat them?
Mix dried and fresh goji berries with a cup of plain yogurt. Sprinkle them on your oatmeal or cold dishes.
Dried Plums
Plums contain neochlorogenic acid and chlorogenic acid, which are particularly effective antioxidants against the "superoxide anion free radical." This nasty free radical can cause structural damage to your body's cells, a damage that is considered one of the basic causes of cancer.
How to eat them?
Use them as an appetizer. Wrap thinly sliced ham with dried plums and secure with a toothpick. Bake in a 400-degree oven for 10-15 minutes, until the plums are soft and the ham is crisp. Most of the fat will be baked off, and you'll get a sweet, savory, and healthy snack!
Pumpkin Seeds
These leftovers from hollowed-out pumpkins—pumpkin seeds—are the most nutritious part of the pumpkin.
Why are they healthy?
Snacking on pumpkin seeds is the easiest way to get magnesium, which is crucial for the body. According to a recent statement from French researchers, men with the highest levels of magnesium in their blood are 40% less likely to die prematurely than those with lower levels. On average, men consume 353 milligrams of this mineral daily, which is much lower than the 420 milligrams recommended by the USDA.
How to eat them?
Eat them whole, including the shell, as it provides extra fiber. Each ounce of roasted pumpkin seeds contains 150 milligrams of magnesium. By adding them to your daily diet, you can easily reach the daily goal of 420 milligrams. You can find them at snack shops or health food stores.