Today's Date:
This page updated 17 August 2018
Top 100 Foods for Health
Mary came across this in "Woman's Weekly" Magazine, issue dated 7th Sept 2004. When told of these foods a number of you expressed interest and hence here it is.
The article was originally extracted from "The Food Doctor: Healing foods for body and mind" by Ian Barber and Vicki Edgson, published by Collins & Brown.
Too many snacks and convenience foods can leave you jaded and lacking in energy. Adjusting your diet - even slightly - will soon restore your get up and go. Check out this list of the top 100 healthy foods and find out what you're missing!
| Vegetables | ||
|---|---|---|
| Food | Nutrients | Benefits |
| Asparagus | Phosphorus, potassium, folic acid, beta-carotene, vitamins C & K. | Contains asparagine which stimulates the kidneys. Mild laxative, antibacterial. |
| Aubergines (Eggplant) | Calcium, phosphorus, beta-carotene, folic acid | Clean blood, prevent strokes and haemorrhages, protect arteries. |
| Beetroot | Calcium, magnesium, iron, phosphorus, potassium, manganese, folic acid, vitamin C. | Intestinal cleanser. Good blood builder, detoxifies liver and gall bladder. |
| Broccoli | Calcium, magnesium, vitamin B3, vitamin B5, beta-carotene, phosphorus. High in vitamin C, folic acid. | Anti-cancer, antioxidant, intestinal cleanser, antibiotic, antiviral. |
| Brussels sprouts | Calcium, magnesium, iron, phosphorus, potassium, beta-carotene, vitamins B3, B6, C and E, folic acid. | Antioxidant, antibacterial, antiviral. Contains indoles, which protect against breast and colon cancer. |
| Cabbage | Calcium, magnesium, potassium, phosphorus, beta-carotene, folic acid, vitamins C, E and K, iodine. | Eaten raw, detoxifies the stomach and upper colon, Stimulates the immune system, kills bacteria and viruses. Anti-cancer. |
| Carrots | Calcium, magnesium, potassium, phosphorus, beta-carotene. | Detoxifier, excellent for the liver and digestive tract. Help kidney function and kill bacteria and viruses. |
| Cauliflower | Calcium, magnesium, folic acid, potassium, boron, beta-carotene, vitamin C. | Helps purify the blood. Good for bleeding gums, high blood pressure and constipation. Anti-cancer. |
| Celeriac | Calcium, magnesium, potassium, vitamin C. | Diuretic, good for kidney stones and arthritis. Helps nervous/lymphatic systems. |
| Celery | Beta-carotene, folic acid, vitamin B3, sodium. | Anti-cancer. Lowers blood pressure; can help migraines and arthritic joints. |
| Cucumber | Potassium and beta-carotene. | Diuretic, laxative. Dissolves the uric acid that causes kidney and bladder stones. Regulates blood pressure. |
| Fennel | Calcium, magnesium, phosphorus, sodium, folic acid, vitamin C, potassium. | Anti-spasmodic. Digests fats well. Useful in weight control and during the menopause. |
| Globe artichokes | Calcium, magnesium, phosphorus, potassium, sodium, folic acid, beta- carotene, vitamin B3, vitamin C, vitamin K. | Diuretic, digestive. Promote bile flow, lower cholesterol. |
| Leeks | Potassium, vitamin K, calcium, folic acid, vitamin A. | Cleansing, diuretic. Eliminate uric acid in gout. |
| Lettuce | Beta-carotene, magnesium, potassium, folic acid. | Anti-spasmodic. Supports bones, joints, arteries and connective tissue. |
| Mushrooms | Calcium, iron, magnesium, vitamin B3, vitamin B5, folic acid, zinc. | Lower cholesterol, support immune function. |
| Okra | Calcium, magnesium, phosphorus, folic acid, vitamin B3, potassium, beta-carotene. | Soothing to the intestinal tract. Beneficial for IBS, bloating and gas. |
| Olives | Calcium, iron and beta-carotene. | Easily digested. Beneficial for liver and gall bladder, increasing secretion of bile. |
| Onions | Calcium, magnesium, phosphorus, potassium, folic acid, beta-carotene, quercetin | Antiseptic, anti-spasmodic, antibiotic. Reduce spasms in asthma. Excellent for detoxifying. |
| Palm hearts (available in cans) | Beta-carotene, vitamin E. | Antibacterial, excellent for skin and hormonal health. Should be eaten raw. |
| Parsnips | Potassium, phosphorus, folic acid, calcium and magnesium. | Diuretic support kidneys and spleen. Detoxify the body. Improve bowel action. |
| Peas | Calcium, magnesium, phosphorus, B vitamins, folic acid, potassium, zinc, iron. | Good source of vegetable protein. Tone the stomach and aid liver function. |
| Peppers | Potassium, folic acid, beta-carotene, vitamin B, vitamin C. | Antibacterial, stimulant. Help blood pressure improve circulation. |
| Potatoes | Potassium, vitamin B3, folic acid, vitamin C | Potato juice is cleansing, benefiting liver and muscles. |
| Radishes | Calcium, magnesium, potassium, phosphorus, beta-carotene, folic acid, vitamin C | Expectorant, dissolves excess mucus or phlegm. Clears sinuses and sore throats. |
| Sea vegetables such as kelp, carrageen and samphire. | Contain calcium, iron, potassium. | Excellent for cardiovascular and nervous systems. Cleanse body of toxins, aid digestion. |
| Spinach | Beta-carotene, folic acid, potassium, iron, vitamin B6, vitamin C, calcium, magnesium. | Anti-cancer. Regulates blood pressure. Boosts the immune system. Supports bone health. |
| Spirulina | Nutrient-rich algae, available as dry powder, to add to soups and vegetable juices. Phosphorus, potassium, sodium, vitamin B3, gamma-linoleic acid, beta-carotene. | Perfect protein. Benefit cell regeneration, fight tumours. Anti-fungal, antibacterial. |
| Squash | Calcium, magnesium, phosphorus, potassium, beta-carotene and vitamin C. | Highly alkaline, relieves acidosis of liver and blood. |
| Sweet potatoes | Calcium, magnesium, potassium, folic acid, vitamin C, vitamin E, phosphorus and beta-carotene. | Highly nutritious. Excellent for inflammation of the digestive tract, ulcers, poor circulation. |
| Turnips | Calcium, magnesium, folic acid, phosphorus, potassium, vitamin C. | Eaten raw, aid digestion and clean the teeth. Help clear the blood of toxins. |
| Watercress | Calcium, magnesium, phosphorus, potassium, vitamin C, beta-carotene. | Diuretic. Breaks up kidney or bladder stones. Stimulates thyroid. Purifies blood. |
| Yams | Calcium, magnesium, folic acid, phosphorus, vitamin C, potassium. | Help irritable bowel syndrome, pre-menstrual syndrome and menopause. |
| Fruit | ||
|---|---|---|
| Food | Nutrients | Benefits |
| Apples | Calcium, magnesium, phosphorus, vitamin C, beta-carotene and pectin. | Astringent, tonic. Relieve constipation, reduce total cholesterol. |
| Apricots | Copper, calcium, magnesium. potassium, folic acid, vitamin C, beta-carotene, boron, iron. | Laxative, potent antioxidant, natural sweetener. Improve circulation. |
| Avocados | Iron, copper, phosphorus, potassium, beta-carotene, folic acid, vitamins B3, B5, K. High in vitamin E. | Acid-alkaline content is balanced. Easily digested, good for the blood and prevent anaemia. |
| Bananas | Potassium, tryptophan (an amino acid), vitamin C, beta-carotene, vitamin K, vitamin B6. | Promote sleep. Mild laxative. Anti-fungal, natural antibiotic. Lower cholesterol. |
| Blackberries | Calcium. magnesium, potassium, phosphorus, beta-carotene, vitamin C. | Tonic and blood cleanser. Relieve diarrhoea. Antioxidant. |
| Blueberries | Vitamin C and beta-carotene. | Laxative, blood cleanser, improve circulation, benefit eyesight, antioxidant. |
| Cherries | Calcium, phosphorus and vitamin C. | Antispasmodic, relieve headaches. Juice fights gout. Natural antiseptic. |
| Cranberries | Potassium, beta-carotene, vitamin C. | Excellent for the respiratory system. Kill bacteria and viruses in the kidneys, bladder and urinary tract. |
| Dates | Calcium, iron, beta-carotene, vitamin B3. | Excellent against diarrhoea and dysentery, good for problems with the respiratory system. |
| Figs | Calcium, magnesium, phosphorus, potassium, beta-carotene and vitamin C. | Laxative, restorative, increase vitality. One of the highest plant sources of calcium. |
| Grapefruit | Calcium, magnesium, potassium, vitamin C. | Contains salicylic acid, which helps arthritis. Excellent for cardiovascular system. |
| Kiwi fruit | Magnesium, phosphorus, potassium, vitamin C. | Remove excess sodium in the body. Excellent source of digestive enzymes. |
| Lemons/limes | Potassium and vitamin C | Astringent, antiseptic, excellent for colds, coughs. sore throats. Anti-cancer. |
| Mangoes | High in beta-carotene and vitamin C. | Beneficial for kidneys, combat acidly and poor digestion. Good blood cleanser. |
| Melons | Calcium, magnesium, potassium, phosphorus, vitamin C, beta-carotene. | Excellent cleanser and rehydrator. Eat on their own for maximum benefit. |
| Oranges | Calcium, potassium, beta-carotene, folic acid, vitamin C. | Stimulating, tonifying, cleansing. Internal antiseptic. Stimulate peristalsis. |
| Papayas | Calcium, magnesium, potassium. vitamin C, beta-carotene. | Excellent for aiding digestion. Anti-parasitic, anti-cancer. Soothe intestinal inflammation. |
| Peaches | Calcium, magnesium, phosphorus, vitamin C, potassium, beta-carotene, folic acid. | Diuretic, laxative, alkaline. Cleansing for kidneys and bladder. |
| Pears | Calcium, magnesium, phosphorus, potassium, beta-carotene, folic acid. High in iodine. | Diuretic. High iodine content, beneficial for thyroid function. Contain pectin. which aids digestion. |
| Pineapples | Calcium, phosphorus, potassium, beta-carotene. | Contain bromelain, a potent digestive enzyme, scavenging bacteria and parasites; very similar to stomach acid. |
| Prunes | Calcium, phosphorus, potassium, beta-carotene, folic acid. | Laxative, containing oxalic acid. Beneficial for blood, brain and nerves. Help to lower cholesterol. |
| Raspberries | Calcium, magnesium. phosphors, potassium, vitamin B3, vitamin C. | Help expel mucus, phlegm, toxins. Excellent for female reproductive health. Relieve menstrual cramps. However, raspberry leaf tea shouldn't be drunk during pregnancy. |
| Strawberries | Vitamin A, vitamin C, vitamin K, beta-carotene, folic acid and potassium. | Anti-cancer, antiviral, antibacterial. |
| Tomatoes | Calcium, magnesium, phosphorus, beta-carotene, folic acid, vitamin C. | Antiseptic, alkaline. Reduce liver inflammation. Eating large quantities can interfere with calcium absorption. |
| Nuts | ||
|---|---|---|
| Food | Nutrients | Benefits |
| Almonds | Calcium, magnesium, phosphorus, potassium, zinc, folic acid. vitamins B2, B3, and E. | Good source of protein, contain leatril (anti-cancer). Good building food for those who are underweight |
| Cashew nuts | Calcium, magnesium, iron, zinc. folic acid. | Improve vitality, good for teeth and gums. |
| Coconut | Magnesium, potassium, phosphorus, zinc, folic acid, vitamin C. | Regulates thyroid function |
| Pine nuts | Magnesium, potassium, zinc, B vitamins. | High in protein and essential fat. Good as a meat replacement for vegetarians. |
| Walnuts | Calcium, iron, magnesium, phosphorus, zinc, potassium, folic acid, vitamins C and E. | Strengthen kidneys and lungs, lubricate the digestive system, improve metabolism. |
| Herbs & Spices | ||
|---|---|---|
| Food | Nutrients | Benefits |
| Garlic | Calcium, phosphorus, potassium, vitamin C. | Antibacterial, antiseptic, antiviral, decongestant. Lowers cholesterol, Natures own antibiotic. |
| Ginger | Calcium, magnesium, phosphorus, potassium. | Anti-spasmodic, prevents nausea, improves circulation. Good for menstrual cramps. |
| Licorice | Magnesium, iron, phosphorus, calcium, manganese, vitamin B3, vitamin C. | Good for adrenal function. Diuretic, laxative. Cleanses mouth and teeth. Assists digestion and supports liver. |
| Molasses | Calcium, magnesium, phosphorus, potassium, manganese, B vitamins. | Contains more calcium than milk. Use in moderation. |
| Nettles | Potassium, iron, vitamin C, beta-carotene. | Diuretic, anti-inflammatory, detoxifying. Nettle tea is good for gout and arthritis. |
| Parsley | Vitamin C, iron, calcium, sodium. | Cleanser, tonic, breath freshener. Cleanses blood, reduces coagulants in veins. Clears kidney stones. |
| Peppercorns | Calcium, magnesium, potassium, manganese and phosphorus. | Digestive stimulant, antioxidant and antibacterial. |
| Seeds | ||
|---|---|---|
| Food | Nutrients | Benefits |
| Alfalfa | Calcium, magnesium, potassium, manganese, sodium. | Stimulant, reduces inflammation, detoxifies, encourages sexual activity. |
| Flaxseeds (Linseeds) | Omega-3 and omega-6 essential fatty acids, potassium, magnesium, calcium, phosphorus, iron, vitamins B3 and E. | Alleviate constipation and bloating. Good for asthma. Strengthen the blood. Anti-inflammatory anti-cancer. |
| Psyllium Seeds | Calcium, magnesium, phosphorus, potassium, zinc. | Laxative, intestinal cleanser. Relieve autotoxaemia caused by constipation and bacterial/fungal infections. |
| Pumpkin Seeds | Calcium, iron, magnesium, zinc, B vitamins, phosphorus, potassium, omega-6 and omega-9 essential fatty acids. | Excellent for prostate health. Pumpkin seed oil is rich in essential fatty acids but value destroyed by heat. |
| Sesame Seeds | Calcium, iron, magnesium, zinc, vitamin E, folic acid, phosphorus, potassium, copper, selenium, omega-3 and omega-6 essential fatty acids. | Strengthen cardiovascular system; benefit nervous system. Anti-oxidant. Inhibit cholesterol absorption. |
| Sunflower Seeds | Vitamins A, B, D, E and K, calcium, iron, potassium, phosphorus, zinc, manganese, magnesium, essential fatty acids. | Contain more nutrients than most meats, eggs & cheese. Strengthen sight and sensitivity to light. |
| Wholegrains | ||
|---|---|---|
| Food | Nutrients | Benefits |
| Barley | Potassium, magnesium, phosphorus, calcium, zinc, manganese, B vitamins, folic acid. | Soothes digestive tract and liver, heals stomach ulcers, lowers cholesterol. |
| Brown Rice | Calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, vitamins B3, B5, B6, folic acid. | Calms, relieves depression. An energy food. Rice water helps infant colic and alleviates diarrhoea. |
| Buckwheat | Phosphorus, beta-carotene, vitamin C, calcium, magnesium, potassium, zinc, manganese, folic acid. | Strengthens capillaries, and detoxifies. Contains all eight essential amino acids. |
| Corn | Iron, magnesium, potassium, zinc, vitamin B3. | Excellent for brain and nervous system. Good for eczema. Anti-cancer food. |
| Millet | Magnesium, potassium, phosphorus, vitamin B. | Gluten-free grain, easily digestible. Alkaline. Rich in fibre. Low-allergenic. |
| Oats | Calcium, magnesium, iron, phosphorus, manganese, vitamin B5, folic acid, silicon. | High in fibre. Antioxidant. Excellent for bones and connective tissues. |
| Quinoa | Calcium, iron, magnesium, phosphorus, potassium, vitamin B3 | Gluten free. Contains more calcium than milk. Stimulates milk flow in breast feeding. |
| Rye | Calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, vitamin E. | Cleanses and renews arteries, benefits the liver, rebuilds digestive system. |
| Wheat | Calcium, iron, magnesium, phosphorus, potassium, zinc, folic acid, manganese, vitamins B3, B5, B6. | Organic wholewheat (unbleached; germ and bran left intact) cleanses toxins. |
| Wild rice | Iodine, selenium, vitamin E, tryptophan, potassium. | Excellent vegetarian source of protein. |
| Pulses | ||
|---|---|---|
| Food | Nutrients | Benefits |
| Chickpeas | Calcium, magnesium, phosphorus, potassium, zinc, manganese, beta-carotene. High in folic acid. | Support kidney function. Digestive cleanser. Excellent source of vegetable protein. |
| Kidney beans | Calcium, magnesium, phosphorus, potassium, folic acid, protein. | High in fibre, cleanse the digestive tract. Increase beneficial bacteria, remove excess cholesterol. |
| Lentils | Calcium, magnesium, phosphorus. Rich source of potassium, zinc, folic acid. | Good source of minerals. Neutralise acids produced in muscles. |
| Mung beans | Calcium, folic acid, magnesium, iron, phosphorus, potassium, zinc, vitamin B3, vitamin B5 | Great heart and blood cleanser, excellent for detoxification. |
| Soya beans | Calcium, iron, phosphorus, beta-carotene, amino acids, vitamins B3 and C, omega-3 essential fatty acids, protein. | May help prevent breast/ovarian cancers. Lowers cholesterol. Good alternative to cow's dairy products. |
| Tofu | Iron, amino acids, potassium, calcium, magnesium, vitamins A and K | Balances hormones, anti-cancer, lowers cholesterol. |
| Meat | ||
|---|---|---|
| Food | Nutrients | Benefits |
| Chicken | Vitamins A, B3, B6 and K, sodium, potassium, magnesium | Helps break up mucus during a cold. Antibiotic. |
| Feathered game (partridge, quail, pheasant, duck) | Selenium, full range of B vitamins, iron, zinc. | Helps the body repair damage, and supports the immune system. |
| Dairy Products | ||
|---|---|---|
| Food | Nutrients | Benefits |
| Eggs | Calcium, iron, manganese, zinc, B-group vitamins. First-class protein. | Good for problems with the bones and joints, boost immune system. |
| Yogurt | Calcium, vitamin D. | Beneficial to the intestinal tract by regenerating good bacteria. Soothing, cooling. Use live organic yogurt containing acidophilus bacteria. |
| Fish & Seafood | ||
|---|---|---|
| Food | Nutrients | Benefits |
| Herring | Omega-3 and omega-6 essential fatty acids, calcium, phosphorus. | Good for cardiovascular health. |
| Mackerel | Calcium, selenium, vitamin E, omega-3 essential fatty acids | Maintains cardiovascular health, balances hormones. Strengthens the immune system. |
| Oysters | Very high in zinc. Vitamins A, B12 and C, iron. | Benefit cardiovascular, immune and sexual function |
| Salmon | Calcium, selenium, vitamin D, vitamin E, omega-3 essential fatty acids. | Source of omega-3: good for hormonal health, skin, immune system, bones. |
| Tuna | Selenium, omega-3 essential fatty acids, vitamin B12, vitamin B3. | Good for the skin, hormonal and cardiovascular systems. |
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