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The Seven Foods You Should Be Eating

Source of Recipe

Eric Harr
The National Institutes of Health recently reported that the debilitating disease, Type II diabetes, afflicts more than 16 million Americans. And that number is on the rise due, in large part, to how we eat.

"Too many calories devoid of nutritional value, too little exercise and obesity are the key risk factors for this dreadful condition," says Dr. Elaine Gavalas, PhD., an exercise physiologist, nutritionist and contributing author of "Alternative Medicine: The Definitive Guide" (Future Medicine, 1998).

You can decrease your risk of Type II diabetes, says Gavalas, in addition to preventing heart disease, cancer, obesity, hormonal imbalances and other illnesses simply by adding more healthy foods to your daily diet rather than depriving yourself of foods you enjoy. You're also likely to drop a few pounds and experience a boost in energy.

While it's nearly impossible to come to consensus on the healthiest foods, a 1999 study published in the Journal of the American Medical Association found that people who ate more of the following foods had a "30 percent lower risk of death from all causes."

Garlic
Arguably the most powerful disease and ailment-fighting food on the planet. Studies abound extolling the health virtues of this wonder food, but perhaps garlic's greatest practical value is its antiviral property: it kills viruses responsible for colds and the flu, according to tests by Dr. James North, Ph.D, a microbiologist at Brigham Young University.

"Eat garlic when you feel a sore throat coming on," he says, "and you may not even get sick."

Green Tea
Researchers from The University of Kansas recently measured the antioxidant content of green tea and found that it is roughly 100 times more effective than vitamin C and 25 times better than vitamin E at protecting cells from damage believed linked to cancer, heart disease and other illnesses.

Extra Virgin Olive Oil
According to Elizabeth Somer, M.A., a registered dietitian from Salem, Ore., olive oil provides a double-whammy boost to your health. The reasoning goes like this: "Saturated fats in meat and fatty dairy products raise your 'bad' LDL cholesterol, which tends to clog arteries and lower your 'good' HDL cholesterol, which tends to clear arteries," she says. "So your goal is to lower LDL and raise HDL."

In contrast, the polyunsaturated fats in most vegetable oils, such as corn or soy oil, lower LDL but also lower HDL. Olive oil works its magic by lowering your bad cholesterol without affecting your good cholesterol.

Red Grapes
Research has shown time and again that moderate consumption of red wine increases health and longevity. It has to do with the powerful antioxidant properties of something in red grapes called bioflavinoids.

Whole Grains
A 1999 University of Minnesota study found that eating whole grains can increase longevity because they contain anti-cancer agents and stabilize blood sugar and insulin levels.

Best sources: Cereals with at least 5 grams of fiber per serving, and multigrain breads, such as pumpernickel, rye or whole wheat.

Whole Water
While water isn't classified a "food," it is one of the most important ingredients to good health. There is a new body of research out showing the benefits of "whole water."

The bottled water industry is a market-hyped minefield -- many of these products are little more than slickly packaged tap water. The only two certified "whole waters" available today are Evian and Trinity Springs, a small company from Paradise, Idaho, which actually boasts the deepest known water source in the world.

Ice Cream and Chocolate
The mental health properties of "comfort foods," such as ice cream and chocolate, should never be underestimated. Medical studies have shown that the phenylethlamines found in chocolate clearly boost one's mood. The Aztecs are documented to have used cocoa as a medicinal ingredient. Even the celebrated French physician Francis Joseph Victor Broussais declared of chocolate in 1788: "Chocolate of good quality -- calms the fever, nourishes the patient and tends to restore him to health."

Eating more "healthy foods," such as the ones on this list -- while also indulging in foods that make you feel good, such ice cream and chocolate -- is a healthier and more balanced way to improve your health through nutrition.