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Eating for Your Health

Updated on November 16, 2015
Yes! Chocolate, especially dark chocolate is on the list.
Yes! Chocolate, especially dark chocolate is on the list.

33 Foods that are Good For You

The healthy super foods you need to fend off serious diseases such as diabetes, cancer, cardiovascular problems, fortify your immune system, protect against macular degeneration, increases brain health, smooths your skin and controls your weight.

Dark Chocolate
Packed with flavanol from cocoa. These antioxidants help reduce blood clots, lower blood pressure, inflammation and even improves insulin resistance.

Low fat Dairy
Will reduce heart disease, improve resistance to strokes and type 2 diabetes. Try low fat Greek yoghurt which has twice the protein of traditional yoghurt.

Red Wine
Aids longevity, lowers risk of diabetes and heart disease - and great for congeniality! Moderate drinking is defined as 1 glass for women, 2 glasses for men per day.

Olive Oil
Must be the Extra Virgin, as it is less refined and will lower cholesterol and aid in clotting. May benefit insulin and control blood sugar levels if you have Type 2 diabetes. (One Tablespoon has 119 calories)

Contains sulfur compounds which lower LDL cholesterol, blood pressure and prevent colon and stomach cancers due to its antibacterial properties. It contains potassium, calcium, iron, phosphorus and Vitamin C.

The nuts that are renowned for protein are Almonds and Walnuts, which are rich in Omega 3, plus the other tree nuts.

Black and Green Tea
Tea is full of antioxidant flavonoids, and they may have strong anti-inflammatory and immune boosting properties to protect against certain cancers, heart disease and diabetes.

Green tea has the highest amount of polyphenols which keep the heart and brain healthy. A recent study, in the American Journal of Clinical Nutrition, showed that elderly people who regularly drink green tea were more likely to remain independent and not show functional disability.

Just maybe the spice of life. The antioxidant that gives the condiment its colour has shown to halt tumour growth and destroy cancer cells in lab tests. Turmeric, the colour in curry spice, can be sprinkled on vegetables, especially cauliflower or cabbage significantly increases the spice's cancer-fighting ability. It may also help break up plaques in the brain that cause Alzheimer's say UCLA scientists.

Whether it is fresh, dried or juiced has anti-inflammatory properties, helps with nausea and digestive problems and possesses anti-viral properties.

What to Eat - Basic Nutrition - Virtual Health Coach

Health Meats


The best protein is in the cold water fish like Tuna and Salmon that are rich in Vitamin D and Omega 3 fatty acids which will protect your heart.

Lean Meat

High in protein, B vitamins, Vitamin E, Iron, Zinc and Magnesium. Lean meat includes boneless, skinless chicken breasts and turkey cutlets.

The leanest beef cuts are round steaks and roasts, top loin, sirloin, chuck shoulder. If you want a burger, make the patties with ground beef labeled at least 90% lean.

Don't fry meats, broil, grill or roast instead.

Healthy Beans and Seeds

Beans are protective against certain cancers, a top-rated food for diabetics, and when combined with a grain, they provide a high quality protein for vegetarians.


Unlike flaxseed, chia does not need to be refrigerated. It protects against inflammation, reduces the risk of heart disease, cancer and arthritis. Use as a topping for yogurt as chia contains more calcium than milk per serving.


Grind up before eating and keep refrigerated. The fibre in flax seed makes you feel full faster and keeps blood sugar stable. The phyto-nutrient lignans lowers risks of heart disease and digestive organ cancers.

Kidney Beans

Great for potassium, magnesium which lowers blood pressure and LDL cholesterol.


Do not need soaking and has no sulphur producing enzymes. They are chock full of iron, manganese, thiamin, potassium, copper and protein. Its unique combination of complex carbohydrates is essential for body and brain health.

Black Beans

High in the phyto-chemicals contained in the rich colour foods and anthocyanins as found in blueberries.

Best Healthy Fruits


High in fibre and pectin clears bad LDL cholesterol, as does apple cider vinegar in the liquid or capsules.


The deep vibrant colours are high in antioxidants, good for carotenoids and flavonoids which protect the heart, memory and urinary tract health. They have been linked to reducing diabetes risk, slowing the ageing process and improving motor skills.


High in potassium which aids blood pressure, critical for muscle function and the digestive system, also reduces the risk of strokes.

As raisins are dried grapes they are a rich source of iron which helps the blood carry oxygen. They also contain selenium, Vitamin A, potassium and are known to fight anemia, fluid retention and high blood pressure.

Full of mono and poly unsaturated fas which help you to feel full. Rich in Vitamin C, and E, potassium and lutein. When put into a salad or salsa, the monounsaturated fat helps you to absorb carotenoids, lycopene and beta carotene are antioxidants that help to protect against cancer, heart and eye health problems.

Vegetables for Good Health

Cruciferous vegetables are rich in Vitamin K, E, and B, plus calcium, iron, selenium and potassium.


Loaded with calcium which is beneficial for bones and teeth. It contains the most essential vitamins and minerals needed to help the body grow and work properly. All cruciferous vegetables fight cancer.

Brussel Sprouts

The sulphur compounds lower risk of prostate cancer also stomach and breast cancer. May be useful, according John Hopkins Medicine, to prevent a recurrence of cancer, particularly breast cancer.


Has iron, calcium and Vitamin A. However, the non-heme sources of iron will absorb better if eaten with some vitamin C rich foods.


Anti cancer benefits, heightens immunity and lowers inflammation, prevents macular degeneration.


The orange colour shows it is high in beta carotene which fights heart disease.

Sweet Potatoes

High level of potassium, Vitamin A and beta carotene which lowers blood pressure and reduced stroke risk, and aids skin cell production.


The deep purple colour shows the presence of the antioxidants which protect brain cells and lipid levels.


Contains the phytonutrients to metabolise amino acids and the red pigments fight cancer, lowers the risk of heart disease and is anti-inflammatory.


(Classified as a fruit), is high in vitamin C, A and K. The red colour shows the presence of the antioxidant lycopene which lowers inflammation, cholesterol and ensures better heart and prostrate health, and gelps fight prostate, lung and stomach cancers.

Healthy Grains

Eat whole wheat bread and rolls.

Bulgar Wheat

Higher fibre in the whole grains, the nutrients are linked to lower cholesterol, bloods sugars and blood pressure levels. Also helps to prevent some types of cancer, diabetes and obesity.


Instead of rice, a wholegrain and complete protein containing all the amino acids for muscle building and upping metabolism.


An essential food for diabetics, perfect for reducing cholesterol and a solid source for Vitamins B1, B2 and E.

How to develop Healthy Eating Habits - Howcast

© 2012 Shelley Watson


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    • poetryman6969 profile image


      6 years ago

      Everything that you recommend looks good to me. One could use your article as a reference on some of things people need to be trying and incorporating into their diet.

      We should avoid corn fructose and since there is no minimum daily requirement for refined sugar it should be avoided as well. The only drink we need is water.

    • CyberShelley profile imageAUTHOR

      Shelley Watson 

      7 years ago

      Chuck Bluestein Thank you for chiming in here with some really great, healthy advice. I appreciate your time and chia-Obama LOL

    • Chuck Bluestein profile image

      Chuck Bluestein 

      7 years ago from Morristown, AZ, USA

      Quinoa is grain-like but they are really seeds just like buckwheat and amaranth. I consume chia seeds to get omega-3s. You can also buy a chia-Obama, where the chia seeds are growing like his hair.☺

    • profile image


      7 years ago

      I managed to stumble one this again and I still eat most of these foods and still no chia :) Voted awesome this time around - cheers!

    • Thelma Alberts profile image

      Thelma Alberts 

      7 years ago from Germany

      What a very healthy and informative hub! I eat almost all of those super foods. Thanks for sharing. Voted up and useful. Have a great day!

    • CyberShelley profile imageAUTHOR

      Shelley Watson 

      7 years ago

      EyesStraightAhead - Glad you are looking after your body, six small meals a day is also great for your health. Thanks for stopping, I enjoyed your blog.

    • EyesStraightAhead profile image

      Shell Vera 

      7 years ago from Connecticut, USA

      Very nice timing! I am starting to eat three meals a day and this will be most helpful!

    • CyberShelley profile imageAUTHOR

      Shelley Watson 

      8 years ago

      Denise Handlon, Thank for visiting and yes I too am glad I fall into that category of enjoying most of the foods on the list.

      Acaetnna, Thank you for stopping by, most appreciated.

    • acaetnna profile image


      8 years ago from Guildford

      A great informative hub, thank you so much for reminding me of these super foods.

    • Denise Handlon profile image

      Denise Handlon 

      8 years ago from North Carolina

      Shelley-you have named so many of the foods that I eat on a regular basis! I'm so glad that I fall into that category. Also loving that dark chocolate is part of that list, lol UP/U/I sharing.

    • CyberShelley profile imageAUTHOR

      Shelley Watson 

      8 years ago

      Thank you for visiting and leaving such wonderful comments!

    • Dancing Water profile image

      Dancing Water 

      8 years ago

      A wonderful article that can be put on the fridge to remind us as to if we are getting our super foods daily. I really appreciate your visuals as well, and how they help to categorize your food groups. Voted up, useful and interesting! I so wish everyone would read your hub, and heed it!

    • CyberShelley profile imageAUTHOR

      Shelley Watson 

      8 years ago

      Thank you so much, great to have you visit!

    • DDE profile image

      Devika Primić 

      8 years ago from Dubrovnik, Croatia

      Voted up! I enjoy eating all these foods, you have a fantastic list my friend.

    • iguidenetwork profile image


      8 years ago from Austin, TX

      I'm also glad that dark chocolate and red wine -- those two "pleasure" foods and also my favorites -- are in this list. Voted up and useful. :)

    • 2patricias profile image


      8 years ago from Sussex by the Sea

      This is interesting - and most of the foods that you have listed are tasty too.

      I'm glad that dark chocolate is the top of the list.

    • elle64 profile image


      8 years ago from Scandinavia

      Fantastic there is so much information here- thanks

    • lifetips123 profile image

      Praveen P.V. Nair 

      8 years ago from Trivandrum

      Hi cyber, nice great hub regarding health. Keep in touch. Voted up and awesome

    • Mama Kim 8 profile image

      Sasha Kim 

      8 years ago

      I just happen to already love most of these ^_^ What a great hub Shelley!! Sharing!

    • CyberShelley profile imageAUTHOR

      Shelley Watson 

      8 years ago

      vespawoolf, Great to have you visit again and spinach and oatmeal are favourites of mine.

      mts1098, Chia does not really agree with me either! Glad you stopped by and thank you for the vote.

    • profile image


      8 years ago

      What a great list...The top 5 you list here are part of my daily diet...I actually tried chia but it did not agree with me...cheers and voted up

    • vespawoolf profile image

      Vespa Woolf 

      8 years ago from Peru, South America

      These are very helpful reminders. We enjoy many of these foods, but we mustn't forget to vary our diet. Lately, we have included plenty of quinoa and turmeric but I mustn't forget about good old spinach or oatmeal. This is a great list for my refrigerator. Thank you!

    • CyberShelley profile imageAUTHOR

      Shelley Watson 

      8 years ago

      Olde Cashmere, Thank you so much for the wonderful comments, so glad you visited.

      theframjak, Many thanks for your visit!

      MomsTreasureChest, Thanks for stopping and leaving the comments, which are appreciated.

    • MomsTreasureChest profile image


      8 years ago

      Great information & reminders of what we should be doing! I was surprised to see I do eat a lot of the recommended foods regularly. There's always room for improvement & I'll be adding more to my shopping list! Voted up!

    • theframjak profile image


      8 years ago from East Coast

      thanks for putting together a useful and informative list.

    • profile image

      Olde Cashmere 

      8 years ago

      This is such a useful and informative listing of the best natural foods. Beautiful work CyberShelley. Voting up, sharing, and rating useful, interesting, and awesome :)

    • CyberShelley profile imageAUTHOR

      Shelley Watson 

      8 years ago

      lindacee, So glad you stopped by and appreciate your comments.

      StephSev108, So kind of you to leave such a nice comment.


      Thank you for your visit and I am grateful for your kind comments!

      Zionsphere, rice-a-roni? Sounds as though anything fresh would be better I am sure LOL! Great you stopped by, thank you!


      Glad to have you visiting again! I must admit sprouts are not my favourite, but I will put more effort into them in future!

      TammanyB, Glad you visited. Cliché or not, it is true!


      Thanks for visiting. Turmeric can be sprinkled over anything, if you have one the many problems that it overcomes, take about 1/2 teaspoon, three times a day. If it is only to avoid disease and keep you healthy - 1/2 tsp one a day should do it. Bear in mind, turmeric is also a blood thinner. (Capsules are available, if you don't want to use the ground spice from the shop).

      Nell Rose, Thank for reading my article - I appreciate the great comments.

    • Nell Rose profile image

      Nell Rose 

      8 years ago from England

      This is great, straight to the point and easy to read. I love the way you did this. I do drink green tea, and if I feel a bit queesy I take ginger, but all the info is so useful, voted up! nell

    • profile image


      8 years ago

      Excellent hub and informative hub! Food makes such a difference and I needed that motivation. I didn't realize green tea had such a positive impact on the elderly. I now add tumeric to my smoothie every day although I wonder how much I should use on a daily basis to get the benefit. Voted up!

    • profile image


      8 years ago

      This is very informative. And I love the fact that I can eat dark chocolate and drink red wine ( definitely a favourite!) but on a serious note. It is so important to watch what you put inside your body . As the cliché goes " you are what you eat" So eat well and love your body enough to give it what it needs. Thank you for sharing this information with us.

    • Rosemay50 profile image

      Rosemary Sadler 

      8 years ago from Hawkes Bay - NewZealand

      An excellent hub and well set out. We enjoy most of these superfoods. All I need to do now is persuade my partner to eat sprouts :)) I love sprouts.

      Voted up andmost buttons pushed

    • zionsphere profile image


      8 years ago from Oregon

      So basically, quit eating out of boxes! This is a good list to refer to, and it makes sense. People need to go back to eating healthy foods from the farm instead of eating rice-a-roni. Me included.

    • Sharkye11 profile image

      Jayme Kinsey 

      8 years ago from Oklahoma

      Excellent hub. Very well written and organized with just the right amount of information about each item. The list format easy for me to quickly browse and substitute foods I do not like for others with similar properties. For instance I don't like blueberries, but I didn't know that black beans, which I love, had the same properties. Very helpful! Voting up and sharing!

    • StephSev108 profile image

      Stephanie Marie Severson 

      8 years ago from Atlanta, GA

      Awesome hub. Thanks for this great resource.

    • lindacee profile image

      Linda Chechar 

      8 years ago from Arizona

      Very thorough list of healthful foods! Glad to see there are many of my favorites. Now I just have to make the effort to include more of them in my daily diet. Thanks for sharing this info! :)

    • CyberShelley profile imageAUTHOR

      Shelley Watson 

      8 years ago

      So glad you stopped by and your comment on lycopene being released is useful. My husband was involved in Rally driving when he was younger and they used to eat tomatoes to keep awake and energised!

    • CyberShelley profile imageAUTHOR

      Shelley Watson 

      8 years ago

      bizzymom, Thanks for the visit and glad to see the superfoods are already on your list!

      ignugent17, Glad your favourite superfood was on the list, it appears to be all in the colour. Dark rich colours have loads of nutrients. Thanks for the votes and comments.

      carol7777, Glad you stopped by and also that you got the better of quinoa! I appreciate your votes and the share!

      RobinGrosswirth23, So glad you stopped by - thanks for the comment. Loved the amazing poem on your hub, thanks again!

    • mperrottet profile image

      Margaret Perrottet 

      8 years ago from San Antonio, FL

      Great list of superfoods. I think I'll add flaxseed to my diet. I'm a big fan of tomatoes. I've read that more lycopene is released from tomatoes when they're cooked. Another great hub -voted up and useful!

    • RobinGrosswirth23 profile image

      Robin Grosswirth 

      8 years ago from New York

      Great hub. These foods are like medicines in the body. What we put in is important.

    • carol7777 profile image

      carol stanley 

      8 years ago from Arizona

      We eat most of these foods regularly. For a while I stopped cooking quinoa as it was too tough. I cook it longer now and just love it. We love lots of produce and the wide variety you mentioned here should please everyone. This is a great hub and I am going to bookmark, share and vote UP.

    • profile image


      8 years ago

      wow! Superfoods! I am glad eggplant is included. I like to eat fried eggplant ang they always say thath it has water only. Now I know it is included in the group of superfoods. I will continue eating it.

      Voted up and more. :-)

    • bizzymom profile image


      8 years ago from New York

      Thanks for this very informative and useful hub. I am happy to say that I eat many of these "super" foods but I will try to add even more to my diet. Voted Up!

    • CyberShelley profile imageAUTHOR

      Shelley Watson 

      8 years ago

      RTalloni, Thank you for visiting, and I had to start with the best! Much appreciate your visit.

      tebo, Great you stopped by, thank you. Curcumin is not the same as cumin or Jeera as its known in India. Curcumin is a major part of Turmeric, and also its alternative name in some countries.

    • tebo profile image


      8 years ago from New Zealand

      Great list. I do eat a lot of these foods. It's good to read what healthy properties they have. Is curcumin the same as cumin? Great read.

    • profile image


      8 years ago

      Now this is a list to hold on to, and I love your perfect beginning. :)

      I'll be referring friends to this handy rundown of great foods to eat for good health.

    • rajan jolly profile image

      Rajan Singh Jolly 

      8 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Very useful and handy list of healthy foods. Thanks for sharing.

    • Eiddwen profile image


      8 years ago from Wales

      So very interesting and useful.

      Your obvious hard work has certainly paid off here.


    • CyberShelley profile imageAUTHOR

      Shelley Watson 

      8 years ago

      Hello Shiningirisheyes, Thank you for stopping by. I am going over to your site to see if you have written a hub on the healthy breakfast, lunch and dinner ideas! Thank you for the interesting comments.

    • shiningirisheyes profile image

      Shining Irish Eyes 

      8 years ago from Upstate, New York

      Great job with this. I just recently had a conversation where I was attempting to explain the endless healthy food alternatives available that provide proper nourishment while being unbelievably delicious as well. When I was asked to prove it, I sat down and quickly wrote out a simple breakfast, lunch and dinner that was healthy while sounding delicious. You have provided a wealth of wonderful information for many who do not realize how easy and enjoyable it really is.

    • CyberShelley profile imageAUTHOR

      Shelley Watson 

      8 years ago

      rebeccamealey, Thanks so much for the visit, glad it was helpful!

    • rebeccamealey profile image

      Rebecca Mealey 

      8 years ago from Northeastern Georgia, USA

      Thanks for good reminders about these super foods. I just bought ground flax seed. I didn't know I was supposed to keep it in the fridge. Thanks!


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