MY Top 10 Healthy Foods

Almonds:

Almonds are rich in mono-unsaturated fat, which has heart-health benefits.Almonds are a gret source of calcium and also contain phophorus, vitamin E and magnesium. Since they contain virtually no carbohydrates they're a great foot for diabetics and those with blood sugar issues.

Avocado:

Avocado's are high in fat, largely monounsaturated fat, specifically omega-9 fat. Monounsaturated fat is known to lower cholesterol, aswell as this avocado's contain beta-sistosterol, a natural substance shown to significantly lower blood cholesterol. Avocado's contain lutein, which is an important player in maintaining eye and skin health. Avocado's are a great source of fibre and potassium and also contain folate and vitamin A.

Blueberries:

Blueberries have a high anti-oxidant capacity.. They contain pteristilbene, which lowers cholesterol, and anthocyanins, which are needed to keep the body's tissues strong and healthy and help improve vision and brain function and guard against macular degeneration. They are exceptionally high in proanthocyanidins, so helpful in preventing degenerative disease. They are rich in flavonoids that not only improve the macula and retina of the eye but also help neurons in the brain communicate with one another making them great brain food.

Broccoli:

Broccoli is rich in fiber, vitamins, and minerals with low amounts of carbohydrates. It contains compounds that are anti-inflammatory and antioxidant and protect the immune system and the eyes. Broccoli contains two classes of anticancer phytonutrients: isothiocyanates and glucosinolates. The sulforaphane in broccoli activates detoxyfying enzymes in the body. Make sure to eat it raw or lightly steam it. Boiling casuses it to lose vitamin C and other nutrients.

Coconut Oil:

Coconut oil is a superb source of lauric acid, a medium-chain triglyceride that is antibacterial, antimicrobial and antiviral. The fatty acids in coconut oil are powerful antibiotics. Coconut oil supports overall immune functions and increases the metabolic rate.

Cold Water Fish(tuna, salmon, mackerel, cod):

Their omega-3 fats offer cardiovascular protection and reduce heart attacks, sudden death, and cardiac arrythmias. The omega-3's are anti-inflammatory and improve brain function, memory, skin health, and kidney function. They also lower blood pressure and reduce triglycerides, cancer risk, and stroke risk.

Eggs:

One of the most nutrient dense foods, meaning it provides a relatively high proportion of essential nutrients per calorie. And yes, eat the yolks - it's rich in vitamin A, vitamin Eand choline, an important substance necessary for fat breakdown,the membranes of nearly every cell in the body and production of neurotransmitters. Water cooked eggs are ideal; they can improve HDL(“good”) cholesterol and help manage cholesterol overall. Just be sure to eat your eggs soft boiled or poached to reap the benefits.Eggs are a great source of protein, vitamin K, selenium, vitamin B12 and choline - a nutrient required by all cell membranes. Eggs contain lutein, a nutrient that protects the eyes.

Garlic:

Garlic fends off aging via it's antioxidant properties. Whole baked garlic cloves not only will help blood pressure and cholesterol but will help detoxify the body from heavy metals, especially mercury and cadmium. Garlic contains strong anti bacterial and antiviral compounds that boost your resistence to stress related colds and infections.. It's a perfect nutraceutical.

Kale:

Kale is rich in well absorbed calcium and vitamin K. It contains organosulfur compounds for cancer prevention. Kale improves detoxification, reduces cataracts due to lutein and zeaxanthin, plus it's a great antioxidant and source of fiber. Dark green leafy vegetables like kale are very healing for heart disease and stroke, and they help your vision.

Water: 

Water runs your body. Your body is 83% water. Your muscles are 75% water. Your brain is 74% water. Your bones are 22% water. You need water for every single metabolic process in the body. Water is necessary to digest and absorb nutrients and minerals. It carries away metabolic waste. It helps flush fat and toxins through the liver and kidneys. For optimum health try to drink a minimum of 2-3 litres a day.

Reference: The 150 Healthiest Foods On Earth, Jonny Bowden, P.h.D., C.N.S.