Top 15 healthy foods you should be eating:
1. Fish
“Eat plenty of fish, which are high in healthy omega 3 fatty acids, and smaller portions of red meat to reduce your risk of diseases like stroke, heart disease and cancer." – Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology.
2. Broccoli or any of the cruciferous vegetables
“These foods are rich in nutrients including glucosinolates, which are key in detoxification processes. These are best served raw or quick-steamed for five to ten minutes.” – Alex Nella, pediatric registered dietitian.
3. Beets
“No matter which color – red, yellow, golden – or which part – root or greens – they contain a wonderful variety of protective carotenoids. Evidence suggests their dietary nitrates can be converted to nitric oxide and improve endurance exercise." – Alex Nella, pediatric registered dietitian.
4. Spinach and other leafy green vegetables
“These are packed with lutein and zeaxanthin: nutrients that can help protect against macular degeneration.” – Jeffrey Caspar, professor of ophthalmology at the UC Davis Eye Center.
5. Kale
“It’s a green leafy veggie that I love chopped in salad or cooked with onion and garlic. It is nutrient dense, has lots of antioxidants and can help lower cholesterol.” – Brandee Waite, director of the UC Davis Sports Medicine fellowship.
6. Peanut butter
“My favorite food is peanut butter. It has protein, carbs and sugars. It’s a great recovery food and my kids love it!” – Brian Davis, clinical professor of the UC Davis Department of Physical Medicine and Rehabilitation
**UC Davis Health is not affiliated with any other brand.
7. Almonds
“Almonds have a lot of vitamin E, which protects against macular degeneration as well as cataracts. I recommend eating just a handful a day.” – Jeffrey Caspar, professor of ophthalmology at the UC Davis Eye Center
8. Mangos
“They are low calorie, high in fiber and vitamins A and C. They also have other vitamins, minerals and antioxidants and have been linked with multiple health benefits. Plus, all my kids like them, so it is something we can all agree on.” – Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology
9. Blueberries
“Blueberries are excellent frozen because they will cool down your oatmeal with bonus fiber and antioxidants. They contain resveratrol, like red wine without the alcohol, hangover or extra calories.” – Alex Nella, pediatric registered dietitian
10. Mediterranean Diet
"We know that physical fitness helps your mental health, so in general, eat throughout the day and don’t miss meals or depend on snacks too much. Ideally, eat a Mediterranean-style diet with lean meat and lots of vegetables and make sure you keep your weight within a healthy range." – Peter Yellowlees, professor of general psychiatry and chief wellness officer at UC Davis Health.
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