Top 10 Healthiest Foods
Look good and feel good!

Kaila Ricci

United Way California Capital Region helps children and families live healthier by promoting good nutrition and exercise through our Fit Kids project. Living a healthier lifestyle not only reduces medical expenses, but it also boosts school and work productivity. United Way works with schools and the community to educate members how to live healthier and make better choices. Eating a diet rich in the top 10 healthiest foods helps people achieve and maintain a healthy weight and improve overall health.

1. Blueberries

Blueberries are high in fiber, nutrients, and antioxidants. Even better, polyphenols, which blueberries are high in, have been shown to break down fat and prevent new fat cells from forming in the body.

2. Oatmeal

Oatmeal is high in soluble fiber that helps lower cholesterol. The FDA has approved foods high in oats, or oat bran, to claim that the food can help improve cardiovascular health in a low-fat diet. The body digests fiber in oatmeal slowly, so your blood sugar levels stay even and you stay fuller longer.

3. Apples

Apples are high in the antioxidants and vitamins that your body needs. Eating the peel also helps boost fiber in your diet. Of the top 10 healthiest foods, apples are the easiest to feed to children by serving sliced apples, or applesauce for younger children.

4. Broccoli

Broccoli is high in folate, potassium, calcium, fiber, and phytonutrients. Phytonutrients are only found in plants, and they can reduce the risk of certain diseases such as diabetes.

5. Almonds

Almonds are high in vitamin E, fiber, magnesium, riboflavin, calcium, and iron. Although they are high in fat, it is the good kind of fat, which helps boost heart health.

6. Fish

Fish such as herring, salmon, mackerel, and anchovies are all called oily fish because they have oil in their gut and in their tissue. They contain as much as 30 percent oil, including heart healthy omega-3 fatty acids.

7. Avocados

Many people do not eat avocados because they are high in fat. They are high in fat, but it is the healthy mono saturated fat that your body needs. They are also high in essential vitamins and minerals.

8. Leafy Vegetables

Spinach and cabbage are both among the top 10 healthiest foods. Dark green leafy vegetables are high in vitamins, minerals, and antioxidants.

9. Wheat Germ

Wheat germ is part of the wheat plant. It is often taken out of the plant when cereal is made, but it is high in folic acid, zinc, magnesium, fatty alcohols, and fatty acids that your body needs.

10. Sweet Potatoes

Sweet potatoes are healthier than white potatoes because they have more vitamins and fiber.

Kaila Ricci is the Senior Manager of Marketing & Events at United Way California Capital Region.