Foods Rich In Fiber List

Top 10 Best Health Foods For 2010

The Top 10 Best health foods for 2010 (in random order)

1. Almond Nuts, especially almonds are rich in nutritional value and the good mono-unsaturated fat. It is low glycemic, that means it have very little impact in raising the blood sugar in our body. Therefore the body ability to maintain the fat burning mode is stable through out the day, when we consume low glycemic index foods. Almond is special because it is rich in Fiber, Magnesium, Potassium, Iron, Riboflavin, Zinc, Calcium, vitamin E ( anti-oxidant ), folic acid and vitamin B17 (amygladin). It provides energy, help constipation, fight free radicals damage, reducing weight, boosting immunity, good for the heart and regulates blood pressure. the best way is when you eat it raw, .

2. Low fat Yogurt Yogurt is one of the staples product that have been used in a lot of cultures around the world for at least some 4500 years ago. It is low glycemic ( 14-15 ), high in protein, contains a lot of probiotics ( healthy bacteria ), rich in calcium and vitamin D. Some of the key benefits are reduce the risk of high blood pressure, help prevent osteoporosis, balance the good vs bad bacteria in your colon, alleviate constipation, make you feel fuller ( better control for weight loss ). Increasing probiotics can help for lactose intolerant people. It also help to maintain healthy vaginal flora. A healthy gut means a better immune system, probiotics bacteria play important role in this functions.

3. Hummus Hummus naturally made from chickpeas and sesame. It is also have a long history in Mediterranean and middle east cultures. High in Iron and Vitamin C, folic acid, vitamin B6, rich in protein and dietary fiber. It is well known benefits to help weight loss because of the fiber rich ingredients. the glycemic index is extremely low (6), so it is great for diabetes or pre-diabetes people to incorporate hummus in their daily diet.

4. Blueberry Most berries that have darker color is very high in antioxidants, especially blueberry. A new study shows rats that ate diets rich in blueberries lost abdominal fat. They also lowered cholesterol and improved glucose tolerance. The antioxidants in blueberry helps fight free radical damage and protect your body organs. Blueberries contain 14 mg of Vitamin C and 0.8 mg Vitamin E per 1 cup of blueberries. Blueberries are among the fruits with the highest antioxidant , based on data from the USDA Human Nutrition Research Center on Aging (Boston, MA), ORAC (Oxygen Radical Absorbance Capacity) test shown the researchers that 1 serving of fresh wild blueberries contains 13427 ORAC value.

5. Bison meat Bison meat is very lean and organic by nature. The meat only have 2.42 gr of fat compare to 8-18 gr of fat of Beef meat per 100 gr of meat. Organic means they do not get tend a lot, they run and feed on the grass, no chemicals, hormones or drugs injections. The taste is very similar to beef, with just slightly sweet and richer flavor. Bison also very high in protein ( 28.44 gr / 100 gr meat ), a great way to improve your muscle mass, combined with proper exercise. The calories is very low 143 kcal compared to Beef 201-283 kcal / 100 gr meat.

6. GrapefruitGrapefruit is very low in sodium, low in calories, high in potassium and high in vitamin C ( 78% DV per each serving of 123 gr grape fruit ). Another reason to eat grapefruit are Lycopene and Limonoids, another phytonutrient found in Grapefruit are carotenoid compounds that fights tumor and cancer cells. Researchers also confirms that grapefruit may help prevent weight gain by lowering insulin levels. New research presented at the 228th National Meeting of American Chemical Society show grapefruit juice provides protection against lung and colon cancer. Another flavonoid called Naringerin, found in grapefruit also helps repair damaged DNA in human prostate cancer cells, published in the Journal of Nutritional Biochemistry.

7. Sardines / Herring What we called sardines in US is actually Herring. Fresh Herring is one of the best sources of omega-3, an essential fatty acids that helps maintain healthy heart, blood pressure and reduce the bad cholesterol. It also proven to help the brain cells development. 3 ounces of Herring gives 1.3 to 2 gr of Omega-3, that is very high. We need to consume at least 3-4 gr of Omega-3 per day, according to the RDA ( Recommended Daily Allowance ). A healthy heart means a healthy metabolism, blood circulation and benefit various of other bodily functions, since blood carries all the necessary oxygen and nutrient in our body. Omega-3 also activates the enzymes responsible for burning fat. With proper exercise, it will help increase metabolism and enhance burning fats in our body.

8. AvocadoI love avocado, it's creamy consistency make it among first fruits that babies can enjoy. Avocado is rich in Carotenoid Lutein ( 81 mcg ) a phytonutrient that researchers suggested may help maintain healthy eyes. Avocado fat is Mono Unsaturated fat ( MUFA ) that is the good fat, it also provides about 20 vitamins and minerals in one serving. For cholesterol maintenance, Avocado provides 76 mg of beta sisterol ( a natural plant sterol ) that may help maintain a healthy cholesterol level. For weight management, avocado definitely the best choice for healthy fat source. it also contains roughly about 4 g of fiber, and act as "nutrient booster", helping your body to absorb fat soluble nutrients better such as vitamin A, D, E & K. Eating avocado also helps your body satisfied from hunger, because of the creamy characteristic and fiber contains in it.

9. Banana Banana is the best natural source of potassium and fiber. Average banana contains 467 mg of potassium and only 1 mg of sodium. Balance between sodium and potassium play important role in maintaining a healthy blood pressure, and protect against artherosclerosis (the build-up of fatty deposits in the walls of the arteries). Potassium is one of the most important electrolytes in your body, that helps maintain fluid balance and healthy heart functions.One great benefits of banana is for the digestive system. Banana have antacid property, so it's really good to help ulcers and suppressed acid secretion in your stomach. It also contains pectin, a soluble fiber that helps improve elimination process. Therefore it's great to clean the colon. Banana also categorized as Pre-Biotic, it actually helps nourish the probiotic bacteria in your gut, isn't it wonderful ? One caveat, eat Green banana is better than a very ripe banana for glycemic purpose. Green banana score 30 and Ripe banana score 50 in glycemic index. The more ripe it is, the higher score in the glycemic index.

10. Apple Apple is one of the most common fruit we known, remember " An apple a day, keeps the doctor away ?". A medium sized apple ( 5 ounces ) contains about 4 g of dietary fiber ( 15% DV ), it also contain a long list of phytonutrients that function as antioxidants (Quercetin, catechin, phloridzin and chlorogenic acid).Eat the apple with the skin, where most of the antioxidants were held. Study shown that drinking cloudy apple juice ( with the pulp ) is a lot better supporting your healthy heart system rather than drinking clear apple juice. Flavonoids is another reason why apple is so good in providing that extra anti oxidants kick to protect your body. It also shown beneficial in preventing lung, breast, colon cancer and supporting healthy lung against asthma. isn't' that surprising?

I personally use apple as a snack in between meals, I love the crunchiness and the fiber fills me up. This method of healthy snacking is prove to help people reach their goals in healthy weight loss program. For more information about healthy weight loss you can email me at michaels@wellnesshp.info