Healthiest Foods You Can Eat

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Would you like to know what the healthiest foods to eat are? We gathered a list and you might even find a few of your favorites there.

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The list of foods below are loaded with vitamins and antioxidants that carry many benefits for your body. Here is a list of the healthiest foods to eat.

Olive Oil
Olive Oil is rich with antioxidants while protecting you against heart disease by controlling LDL, which is bad cholesterol levels and raises your HDL, or good cholesterol. Olive oil has so many health benefits that the U.S. Food and Drug Administration allows olive oil producers to put a heart-healthy claim on their labels.

Fruits

Apricots
Apricots have a lot of beta-carotene which helps to protect your eyes and may even help to ward off some kinds of cancers. One dried or soft apricot contains 17 calories, 0 fat, and 1 gram of fiber.

Avocados
Avocados contain an unsaturated fat called Oleic acid, which helps to lower your overall cholesterol and raise levels of HDL or good cholesterol. One slice of an avocado has 81 calories, 8 grams of fat and 3 grams of fiber.

Mango
One medium sized mango has powerful antioxidants that help to prevent arthritis and they also boost your immune system. A medium mango has a whopping 57 MG of vitamin C, which is almost your entire daily recommended dose.

Raspberries
Raspberries are high in fiber and have a lot of vitamin C. Raspberries contain a lot of Ellagic acid, which is known to help stall cancer cell growth. One cup of raspberries is only 60 calories, 1 gram of fat and 8 grams of fiber.

Cantaloupe
Cantaloupes are loaded with vitamin C and are packed with beta-carotene antioxidants that help protect your body's cells. Half a melon contains 853 MG of potassium, which is nearly twice as much as a banana, and it also helps to lower blood pressure. Half a cantaloupe contains 97 calories, 1 gram of fat, and 2 grams of fiber.

Tomato
Tomatoes contain Lycopene, which is one of the strongest antioxidants known. Researchers have found that tomatoes can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily. One tomato contains 26 calories, 0 fat, and 1 gram of fiber.

Vegetables

Onions
Onion have a powerful antioxidant called Quercetin, which can help to protect against many types of cancer. A cup of onions has 61 calories, 0 fat, and 3 grams of fiber.

Broccoli
Broccoli has Indole-3-carbinol and sulforaphane, which helps protect against breast cancer. It also contains a lot of beta-carotene as well as a lot of vitamin C. A cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.

Spinach
Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause of blindness in older people. One cup contains 7 calories, 0 fat, and 1 gram of fiber.

Grains, Beans, and Nuts

Peanuts
Peanuts as well as many other nuts contain mostly unsaturated or good fat and can lower your risk of heart disease by as much as 20 percent. One ounce of peanuts contains 166 calories, 14 grams of fat, and over 2 grams of fiber.

Pinto Beans
One half cup of pinto beans has more than 25 percent of your daily folate requirement, which protects you against heart disease. Half a cup of pinto beans contain 103 calories, 1 gram of fat, and 6 grams of fiber.

Skim Milk
Skim milk offers vitamin B2, which is important for good vision and along with Vitamin A that could improve immunity to allergies. You also get calcium and vitamin D as well. One cup contains 86 calories, 0 fat, and 0 fiber.

Yogurt
The bacteria in active-culture yogurt helps prevent yeast infections while the calcium strengthens your bones. It's recommended that you get plain yogurt and mix in your own fruit to keep the calories and sugar low. One cup of plain yogurt has 155 calories, 4 grams of fat, 0 grams of fiber.

Seafood

Cold Water Fish
Cold water fish such as salmon, mackerel and tuna are excellent sources of omega 3 fatty acids. You have probably heard that omega 3 fatty acids help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.

Crab
Crab is a great source of vitamin B12 and zinc which boosts your overall immunity. 3 ounces of crab has 84 calories, 1 gram of fat, and 0 fiber.

The health benefits of eating these foods are enormous and they are some of the most healthiest foods on the planet.

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Iron Daily Requirements and Sources

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Hdl Higher Than 100 - Iron Daily Requirements and Sources

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Iron is of great significance in human cusine for wholesome blood and vitality. Though it is thought about as a trace element, it is responsible for oxygen converyance and cellular respiration.
Iron is found in the body

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1) as iron porphyrins in haemoglobin, myoglobin

2) as iron enzymes in catalase, cytochrome and peroxidases.

3) as non-iron porphyrins in transferring, ferritin and haemosiderin. The iron content of the body is controlled by its absorption and not by excretion.

The total daily iron loss of an adult is less than 1 mg. While menstruation, the average loss is further 1 mg per day. It is excreted only in traces in urine, bile and faeces. The urinary loss is about 0.2 mg per day and adult. Iron loss occurs due to loss of blood in haemorrhage, loss integumental tissues, While menstrual period, and pregnance/labour. When red blood cells are broken down, the liberated iron is not excreted, but is reutilized in the formation of new red cells.

Whole blood contains about 45-50 mg of iron per 100 ml. All the red cells include a total quantity of about 3 gm of iron. The rest of the body contains an additional one 1-3 gm of iron. Iron is present in blood in two forms;1) as Plasma iron in the converyance form-transferrin. It is in traces (0.10 mg per 100 ml) and keeps ranging inversely with decreased/increased rate of red cell information in aplastic/pernicious anaemias respectively.2) as Haemoglobin Iron which is about 50 mg of inorganic iron per 100 ml of blood, that accounts for 92-98% of total iron in blood.

Recommended Daily Allowance: The Rda of 1.0 mg/kg for infants, 20 mg for children, 25 mg for boys, 35 mg for girls, 24 mg for adult men, 32 mg While lactation is suggested. General diet provides required need. Adolescent boys/girls, and women While fertilization and lactation need more of it. Baby lack in it as milk is deficient in Iorn, and foetal liver storage finishes in first 3 months. The body does not furnish iorn; it absorbs iron from the food one eats. So the diet is a crucial factor.

Overload of iron occurs when the body can't get rid of the mineral properly. Iron insufficiency brings tiredness, but fatigue is also a tasteless symptom to too much iron. Unchecked it can be responsible for diseases like arthritis. Too much of Iron will give you nausea, cause abdominal pain, constipation, and a damage to liver and heart. It can be toxic in excess, and can lead to cancer (due to cell damage), and heart attack, especially if your Ldl level is high. This happens because iron with the help of oxygen oxidizes Ldl (already in high level) to clog the arteries. Antioxidants play a role in preventing the disease. Since the need differs with age and gender, always check for iron in multivitamin tablet you take, and look for required mg of ferrous fumarate/sulphate, which is best absorbed.

Dietary Sources: All wholegrain cereals, pulses, legumes, jaggery, fish, and animal foods like egg, liver, meat etc. (except milk, butter), and vegetables like dry lotus stem, cauliflower greens, turnip greens, lentils, peas, green leafy ones and fruits like black currants, water melons, raisins, dried dates are good sources of Iron. The assimilation of iron in the body requires enzymes and gastric acids, for which iron-containing fruits which has own enzymes and acids be encouraged specially for elderly people. The bioavailability of iron in plant foods is low owing to the nearnessy of phytates and oxalates, which interfere with iron absorption. Vital amounts of iron may be derived from cooking in iron vessels.

The iron in the diet is of two types. Heme iron present in red meat, fish and poultry is absorbed best (15-20%) and non-heme iron found in cereals, vegetables, dals, nuts and eggs (1.5%) is said to be absorbed poorly. One needs a lot of vitamin C to counter this. Just add a few drops of lime on leafy vegetables or a glass of orange juice after a meal. The surplus Heme iron when stored in body is more harmful (with higher risk of heart attacks) than a non-Heme iron.

Whole-wheat flour chapatti is best than white flour bread or rice based diet for iron nourishment. Additives in soft drinks are known to be inhibitors or iron absorption. When tea is taken with a meal, it may depress the absorption of iron by as much as 75%. The body has to use its natural resources in trying to throw out the low capability of processed, junk/fast food, cold drinks that we keep consuming. Don't take iron along with a calcium supplement as it interferes with iron absorption. Know more about Iron Daily Requirements and its Sources

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