There are 11 foods you can eat for better health:

1. Berries
2. Citrus
3. Legumes
   
4. Nuts and Seeds
5. Olive Oil
   
6. Protein (Lean)
   
7. Salmon
8. Tea
9. Vegetables
   
10. Water
11. Whole Grains
    

Berries are high in vitamins and fiber. Especially, strawberries, raspberries, blueberries and blackberries. They are an excellent source of antioxidants like anthocyanin which has triple the stress fighting properties of vitamin C. Antioxidantsare also known to block cancer causing agents from causing damage to your body and to inhibit many age related diseases like Alzheimer's and other forms of Dementia. The antioxidants are believed to enhance brain function giving your memory a boost!

Citrus is well known to contain Vitamin C but the juice contains flavonoids which is a phytonutrient that lowers the body's production of cholesterol. Flavonoids also works as a blood clot inhibitor. Citrus juice also gives Vitamin C a boost in its ability to work. Citrus is loaded with soluble fiber which helps to lower cholesterol and maintain a healthy blood sugar level. Soluble fiber also helps you to manage your weight, in that it helps you to feel full! The limonene which is an oil in the citrus peel is also thought to help inhibit the growth of certain types of cancers. Citrus is always a great sweet and tart flavorful fruit to add to any meal or to have as a snack between meals. Oranges, tangerines, grapefruits, lemons, limes, kumquats, pummelos, tangelos and Ugli fruit are all types of Citrus fruits.

Legumes are rich in folic acid, calcium, iron, zinc, potassium and antioxidants. They are full of complex carbohydrates and are high in protein. This means that they are energy boosters! Being a rich source of high soluble fiber they help to lower cholesterol. Most legumes contain protease inhibitors which are thought to suppress cancer cells and slow tumor growth. There are prebiotics in beans which aids beneficial bacteria growth in the intestines. If you are a vegetarian legumes are especially important, especially soy beans. They have a high protein content. Legumes are an inexpensive way to feed a family a nutritious meal. Included in the legume category are beans, peas, peanuts, and lentils.

Nuts and Seeds Almonds, pecans and pistachios are high in protein. Walnuts are rich in omega 3 fatty acids. Sesame seeds contain calcium and vitamin E. Sesame, sunflower and pumpkin seeds are good sources of phytosterols which are good for the heart. Eating a small handful between meals is a healthy snack full of nutrition, though high in calories each calorie is full of satiating goodness! You can still lose or maintain weight loss!

Olive Oil is a monounsaturated fat that can aid in lowering bad cholesterol, and help to raise your good cholesterol. It also contains vitamin E and antioxidants. It is the heart healthy way to cook foods! Use it sparingly as it is high in calories. It is still 100% and is 120 calories per tablespoon. Luckily, a little goes a long way!

Lean Protein such as fish, skinless chicken and turkey, pork tenderloin and lean cuts of beef, low fat dairy products like milk yogurt, ricotta and other cheeses have protein and calcium which the body needs. Protein aids in tissue repair, building and preserving muscle and making enzymes and hormones. Calcium, iron, selenium and zinc are important minerals that are essential for building bones, forming and maintaining the nerve function, for fighting cancer, forming blood cells and boosting the immune system and keeping it healthy and these minerals are found in lean meats and dairy products.

Salmon is in a class by itself for its exceptional amount of omega 3 fatty acids. The omega 3 fatty acids are not produced by our bodies so we must import them! These fatty acids reduce the risk of heart disease, strokes, and dementia. They reduce the risk of cancer. They work as a disinflammatory helping with such diseases as Arthritis. They contribute to healthy skin and hair. It is said that they may even contribute to lower depression.

Tea is another fantastic antioxidant. They contain polyphenols which can help prevent heart disease, strokes and certain cancers. GreenTea can boost your metabolism, while Oolong Tea can lower your blood sugar and black teas can promote oral health. All tea is harvested from the Camellia Sinensis plant or it is not a true tea. What makes teas different is the fermentation process. Herbal Teas are not true teas as they are not harvested from the Camellia Sinensis plant.

Vegetablesare a natural pharmacy within themselves! The orange and yellow veggies such as winter squash, carrots, sweet potatoes, and leafy green veggies contain carotenoids which is a pigment our body converts to vitamin A. These veggies can help protect men from prostate cancer and are good for our skin and hair. They also promote healthy vision and provide some protection against sunburns. Tomatoes and watermelon contain Lycopene which is a cancer fighter and good for your heart! Green Veggies like broccoli and spinach fight cancer with sulforaphane and quercitin. Garlic and onions contain dially1 sulfide and saponins which are compounds that fight cancer and heart disease.

Water is essential for life. Without it a person can die within 3 days! Water makes up around 60 to 70 percent of the body. Blood is made up of a great deal of water. The oxygen in water is a necessity to our lungs, brains, muscles and other organs of our body. Water is what flushes the impurities out of our systems.

Whole Grains are packed full of fiber, protein, the B Vitamins, and minerals. They are a great antioxidant source like fruits and vegetables. They can help to prevent heart disease, some cancers, diabetes and can help fight obesity. Whole grains are cereal grains that contain bran and germ as well as the endosperm. Whole grains can usually be sprouted. Whole wheat bread, multi-grain, rye, and pumpernickel are whole grain breads. Quinoa and Oatmeal are whole grains and sometimes Bulgar and Couscous are. Total, Cheerios, Granola, Muesli, nutri-grain, raisin bran, Shredded wheat, Wheat Germ, Wheaties, Oat Bran, Oatmeal, Quaker Multigrain, Ralston High Fiber, Roman Meal, and Wheatena are whole grain breakfast cereals.Peperidge Farm Natural Whole Grains Crunchy Grains Bread is mostly whole grain. Nabisco Reduced Fat Triscuits and Wheat Thins are all mostly whole grain. DeCecco, DeBoles, or Eden Whole Wheat Spaghetti or Linguine are the most tender whole grain pasta's.You can also try pasta made of Spelt or Kamut.

Taking all of this into consideration! If you eat foods from these groups and watch your portions should not only be healthy but also lose or maintain your weight, which ever you are interested in!

It is easy to make good tasting meals low in cholesterol, salt, and sugar and without, unhealthy fats. Add plenty of salt free herbs and seasonings to your food. Use fresh fruits to satiate your desire for something sweet. You can indulge in a 2" square of dark chocolate as it is an antioxidant also! Cook with Olive Oil, but use it sparingly as suggested, remember it goes a long way! Always try to use fresh fruits and vegetables when you can get them. Use low salt or no salt nuts and --you can always add your own herbs and spices to them!

I hope this Hub will help you improve your health as well as enlighten you as to the important health benefits of food!