Top 100 Foods for Health

Mary came across this in "Woman's Weekly" Magazine, issue dated 7th Sept 2004.  When told of these foods a number of you expressed interest and hence here it is.

The article was originally extracted from "The Food Doctor: Healing foods for body and mind" by Ian Barber and Vicki Edgson, published by Collins & Brown at £14.99.

Too many snacks and convenience foods can leave you jaded and lacking in energy. Adjusting your diet - even slightly - will soon restore your get up and go. Check out this list of the top 100 healthy foods and find out what you're missing!

To jump to each section press the relevant button or just scroll through to read the complete list!  Alternatively try the selection option below for a specific item of food.

Vegetables Fruit Nuts Herbs & Spices Seeds Wholegrains Pulses

Meat Dairy Products Fish & Seafood

 

Vegetables
Food Nutrients Benefits
Asparagus Phosphorus, potassium, folic acid, beta-carotene, vitamins C & K. Contains asparagine which stimulates the kidneys. Mild laxative, antibacterial.
Aubergines (Eggplant) Calcium, phosphorus, beta-carotene, folic acid Clean blood, prevent strokes and haemorrhages, protect arteries.
Beetroot Calcium, magnesium, iron, phosphorus, potassium, manganese, folic acid, vitamin C. Intestinal cleanser. Good blood builder, detoxifies liver and gall bladder.
Broccoli Calcium, magnesium, vitamin B3, vitamin B5, beta-carotene, phosphorus. High in vitamin C, folic acid. Anti-cancer, antioxidant, intestinal cleanser, antibiotic, antiviral.
Brussels sprouts Calcium, magnesium, iron, phosphorus, potassium, beta-carotene, vitamins B3, B6, C and E, folic acid. Antioxidant, antibacterial, antiviral. Contains indoles, which protect against breast and colon cancer.
Cabbage Calcium, magnesium, potassium, phosphorus, beta-carotene, folic acid, vitamins C, E and K, iodine. Eaten raw, detoxifies the stomach and upper colon, Stimulates the immune system, kills bacteria and viruses. Anti-cancer.
Carrots Calcium, magnesium, potassium, phosphorus, beta-carotene. Detoxifier, excellent for the liver and digestive tract. Help kidney function and kill bacteria and viruses.
Cauliflower Calcium, magnesium, folic acid, potassium, boron, beta-carotene, vitamin C. Helps purify the blood. Good for bleeding gums, high blood pressure and constipation. Anti-cancer.
Celeriac Calcium, magnesium, potassium, vitamin C. Diuretic, good for kidney stones and arthritis. Helps nervous/lymphatic systems.
Celery Beta-carotene, folic acid, vitamin B3, sodium. Anti-cancer. Lowers blood pressure; can help migraines and arthritic joints.
Cucumber Potassium and beta-carotene. Diuretic, laxative. Dissolves the uric acid that causes kidney and bladder stones. Regulates blood pressure.
Fennel Calcium, magnesium, phosphorus, sodium, folic acid, vitamin C, potassium. Anti-spasmodic. Digests fats well. Useful in weight control and during the menopause.
Globe artichokes Calcium, magnesium, phosphorus, potassium, sodium, folic acid, beta- carotene, vitamin B3, vitamin C, vitamin K. Diuretic, digestive. Promote bile flow, lower cholesterol.
Leeks Potassium, vitamin K, calcium, folic acid, vitamin A. Cleansing, diuretic. Eliminate uric acid in gout.
Lettuce Beta-carotene, magnesium, potassium, folic acid. Anti-spasmodic. Supports bones, joints, arteries and connective tissue.
Mushrooms Calcium, iron, magnesium, vitamin B3, vitamin B5, folic acid, zinc. Lower cholesterol, support immune function.
Okra Calcium, magnesium, phosphorus, folic acid, vitamin B3, potassium, beta-carotene. Soothing to the intestinal tract. Beneficial for IBS, bloating and gas.
Olives Calcium, iron and beta-carotene. Easily digested. Beneficial for liver and gall bladder, increasing secretion of bile.
Onions Calcium, magnesium, phosphorus, potassium, folic acid, beta-carotene, quercetin Antiseptic, anti-spasmodic, antibiotic. Reduce spasms in asthma. Excellent for detoxifying.
Palm hearts (available in cans) Beta-carotene, vitamin E. Antibacterial, excellent for skin and hormonal health. Should be eaten raw.
Parsnips Potassium, phosphorus, folic acid, calcium and magnesium. Diuretic support kidneys and spleen. Detoxify the body. Improve bowel action.
Peas Calcium, magnesium, phosphorus, B vitamins, folic acid, potassium, zinc, iron. Good source of vegetable protein. Tone the stomach and aid liver function.
Peppers Potassium, folic acid, beta-carotene, vitamin B, vitamin C. Antibacterial, stimulant. Help blood pressure improve circulation.
Potatoes Potassium, vitamin B3, folic acid, vitamin C Potato juice is cleansing, benefiting liver and muscles.
Radishes Calcium, magnesium, potassium, phosphorus, beta-carotene, folic acid, vitamin C Expectorant, dissolves excess mucus or phlegm. Clears sinuses and sore throats.
Sea vegetables such as kelp, carrageen and samphire. Contain calcium, iron, potassium. Excellent for cardiovascular and nervous systems. Cleanse body of toxins, aid digestion.
Spinach Beta-carotene, folic acid, potassium, iron, vitamin B6, vitamin C, calcium, magnesium. Anti-cancer. Regulates blood pressure. Boosts the immune system. Supports bone health.
Spirulina Nutrient-rich algae, available as dry powder, to add to soups and vegetable juices. Phosphorus, potassium, sodium, vitamin B3, gamma-linoleic acid, beta-carotene. Perfect protein. Benefit cell regeneration, fight tumours. Anti-fungal, antibacterial.
Squash Calcium, magnesium, phosphorus, potassium, beta-carotene and vitamin C. Highly alkaline, relieves acidosis of liver and blood.
Sweet potatoes Calcium, magnesium, potassium, folic acid, vitamin C, vitamin E, phosphorus and beta-carotene. Highly nutritious. Excellent for inflammation of the digestive tract, ulcers, poor circulation.
Turnips Calcium, magnesium, folic acid, phosphorus, potassium, vitamin C. Eaten raw, aid digestion and clean the teeth. Help clear the blood of toxins.
Watercress Calcium, magnesium, phosphorus, potassium, vitamin C, beta-carotene. Diuretic. Breaks up kidney or bladder stones. Stimulates thyroid. Purifies blood.
Yams Calcium, magnesium, folic acid, phosphorus, vitamin C, potassium. Help irritable bowel syndrome, pre-menstrual syndrome and menopause.
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Fruit
Food Nutrients Benefits
Apples Calcium, magnesium, phosphorus, vitamin C, beta-carotene and pectin. Astringent, tonic. Relieve constipation, reduce total cholesterol.
Apricots Copper, calcium, magnesium. potassium, folic acid, vitamin C, beta-carotene, boron, iron. Laxative, potent antioxidant, natural sweetener. Improve circulation.
Avocados Iron, copper, phosphorus, potassium, beta-carotene, folic acid, vitamins B3, B5, K. High in vitamin E. Acid-alkaline content is balanced. Easily digested, good for the blood and prevent anaemia.
Bananas Potassium, tryptophan (an amino acid), vitamin C, beta-carotene, vitamin K, vitamin B6. Promote sleep. Mild laxative. Anti-fungal, natural antibiotic. Lower cholesterol.
Blackberries Calcium. magnesium, potassium, phosphorus, beta-carotene, vitamin C. Tonic and blood cleanser. Relieve diarrhoea. Antioxidant.
Blueberries Vitamin C and beta-carotene. Laxative, blood cleanser, improve circulation, benefit eyesight, antioxidant.
Cherries Calcium, phosphorus and vitamin C. Antispasmodic, relieve headaches. Juice fights gout. Natural antiseptic.
Cranberries Potassium, beta-carotene, vitamin C. Excellent for the respiratory system. Kill bacteria and viruses in the kidneys, bladder and urinary tract.
Dates Calcium, iron, beta-carotene, vitamin B3. Excellent against diarrhoea and dysentery, good for problems with the respiratory system.
Figs Calcium, magnesium, phosphorus, potassium, beta-carotene and vitamin C. Laxative, restorative, increase vitality. One of the highest plant sources of calcium.
Grapefruit Calcium, magnesium, potassium, vitamin C. Contains salicylic acid, which helps arthritis. Excellent for cardiovascular system.
Kiwi fruit Magnesium, phosphorus, potassium, vitamin C. Remove excess sodium in the body. Excellent source of digestive enzymes.
Lemons/limes Potassium and vitamin C Astringent, antiseptic, excellent for colds, coughs. sore throats. Anti-cancer.
Mangoes High in beta-carotene and vitamin C. Beneficial for kidneys, combat acidly and poor digestion. Good blood cleanser.
Melons Calcium, magnesium, potassium, phosphorus, vitamin C, beta-carotene. Excellent cleanser and rehydrator. Eat on their own for maximum benefit.
Oranges Calcium, potassium, beta-carotene, folic acid, vitamin C. Stimulating, tonifying, cleansing. Internal antiseptic. Stimulate peristalsis.
Papayas Calcium, magnesium, potassium. vitamin C, beta-carotene. Excellent for aiding digestion. Anti-parasitic, anti-cancer. Soothe intestinal inflammation.
Peaches Calcium, magnesium, phosphorus, vitamin C, potassium, beta-carotene, folic acid. Diuretic, laxative, alkaline. Cleansing for kidneys and bladder.
Pears Calcium, magnesium, phosphorus, potassium, beta-carotene, folic acid. High in iodine. Diuretic. High iodine content, beneficial for thyroid function. Contain pectin. which aids digestion.
Pineapples Calcium, phosphorus, potassium, beta-carotene. Contain bromelain, a potent digestive enzyme, scavenging bacteria and parasites; very similar to stomach acid.
Prunes Calcium, phosphorus, potassium, beta-carotene, folic acid. Laxative, containing oxalic acid. Beneficial for blood, brain and nerves. Help to lower cholesterol.
Raspberries Calcium, magnesium. phosphors, potassium, vitamin B3, vitamin C. Help expel mucus, phlegm, toxins. Excellent for female reproductive health. Relieve menstrual cramps. However, raspberry leaf tea shouldn't be drunk during pregnancy.
Strawberries Vitamin A, vitamin C, vitamin K, beta-carotene, folic acid and potassium. Anti-cancer, antiviral, antibacterial.
Tomatoes Calcium, magnesium, phosphorus, beta-carotene, folic acid, vitamin C. Antiseptic, alkaline. Reduce liver inflammation. Eating large quantities can interfere with calcium absorption.
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Nuts
Food Nutrients Benefits
Almonds Calcium, magnesium, phosphorus, potassium, zinc, folic acid. vitamins B2, B3, and E. Good source of protein, contain leatril (anti-cancer). Good building food for those who are underweight
Cashew nuts Calcium, magnesium, iron, zinc. folic acid. Improve vitality, good for teeth and gums.
Coconut Magnesium, potassium, phosphorus, zinc, folic acid, vitamin C. Regulates thyroid function
Pine nuts Magnesium, potassium, zinc, B vitamins. High in protein and essential fat. Good as a meat replacement for vegetarians.
Walnuts Calcium, iron, magnesium, phosphorus, zinc, potassium, folic acid, vitamins C and E. Strengthen kidneys and lungs, lubricate the digestive system, improve metabolism.
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Herbs & Spices
Food Nutrients Benefits
Garlic Calcium, phosphorus, potassium, vitamin C. Antibacterial, antiseptic, antiviral, decongestant. Lowers cholesterol, Natures own antibiotic.
Ginger Calcium, magnesium, phosphorus, potassium. Anti-spasmodic, prevents nausea, improves circulation. Good for menstrual cramps.
Licorice Magnesium, iron, phosphorus, calcium, manganese, vitamin B3, vitamin C. Good for adrenal function. Diuretic, laxative. Cleanses mouth and teeth. Assists digestion and supports liver.
Molasses Calcium, magnesium, phosphorus, potassium, manganese, B vitamins. Contains more calcium than milk. Use in moderation.
Nettles Potassium, iron, vitamin C, beta-carotene. Diuretic, anti-inflammatory, detoxifying. Nettle tea is good for gout and arthritis.
Parsley Vitamin C, iron, calcium, sodium. Cleanser, tonic, breath freshener. Cleanses blood, reduces coagulants in veins. Clears kidney stones.
Peppercorns Calcium, magnesium, potassium, manganese and phosphorus. Digestive stimulant, antioxidant and antibacterial.
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Seeds
Food Nutrients Benefits
Alfalfa Calcium, magnesium, potassium, manganese, sodium. Stimulant, reduces inflammation, detoxifies, encourages sexual activity.
Flaxseeds (Linseeds) Omega-3 and omega-6 essential fatty acids, potassium, magnesium, calcium, phosphorus, iron, vitamins B3 and E. Alleviate constipation and bloating. Good for asthma. Strengthen the blood. Anti-inflammatory anti-cancer.
Psyllium Seeds Calcium, magnesium, phosphorus, potassium, zinc. Laxative, intestinal cleanser. Relieve autotoxaemia caused by constipation and bacterial/fungal infections.
Pumpkin Seeds Calcium, iron, magnesium, zinc, B vitamins, phosphorus, potassium, omega-6 and omega-9 essential fatty acids. Excellent for prostate health. Pumpkin seed oil is rich in essential fatty acids but value destroyed by heat.
Sesame Seeds Calcium, iron, magnesium, zinc, vitamin E, folic acid, phosphorus, potassium, copper, selenium, omega-3 and omega-6 essential fatty acids. Strengthen cardiovascular system; benefit nervous system. Anti-oxidant. Inhibit cholesterol absorption.
Sunflower Seeds Vitamins A, B, D, E and K, calcium, iron, potassium, phosphorus, zinc, manganese, magnesium, essential fatty acids. Contain more nutrients than most meats, eggs & cheese. Strengthen sight and sensitivity to light.
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Wholegrains
Food Nutrients Benefits
Barley Potassium, magnesium, phosphorus, calcium, zinc, manganese, B vitamins, folic acid. Soothes digestive tract and liver, heals stomach ulcers, lowers cholesterol.
Brown Rice Calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, vitamins B3, B5, B6, folic acid. Calms, relieves depression. An energy food. Rice water helps infant colic and alleviates diarrhoea.
Buckwheat Phosphorus, beta-carotene, vitamin C, calcium, magnesium, potassium, zinc, manganese, folic acid. Strengthens capillaries, and detoxifies. Contains all eight essential amino acids.
Corn Iron, magnesium, potassium, zinc, vitamin B3. Excellent for brain and nervous system. Good for eczema. Anti-cancer food.
Millet Magnesium, potassium, phosphorus, vitamin B. Gluten-free grain, easily digestible. Alkaline. Rich in fibre. Low-allergenic.
Oats Calcium, magnesium, iron, phosphorus, manganese, vitamin B5, folic acid, silicon. High in fibre. Antioxidant. Excellent for bones and connective tissues.
Quinoa Calcium, iron, magnesium, phosphorus, potassium, vitamin B3 Gluten free. Contains more calcium than milk. Stimulates milk flow in breast feeding.
Rye Calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, vitamin E. Cleanses and renews arteries, benefits the liver, rebuilds digestive system.
Wheat Calcium, iron, magnesium, phosphorus, potassium, zinc, folic acid, manganese, vitamins B3, B5, B6. Organic wholewheat (unbleached; germ and bran left intact) cleanses toxins.
Wild rice Iodine, selenium, vitamin E, tryptophan, potassium. Excellent vegetarian source of protein.
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Pulses
Food Nutrients Benefits
Chickpeas Calcium, magnesium, phosphorus, potassium, zinc, manganese, beta-carotene. High in folic acid. Support kidney function. Digestive cleanser. Excellent source of vegetable protein.
Kidney beans Calcium, magnesium, phosphorus, potassium, folic acid, protein. High in fibre, cleanse the digestive tract. Increase beneficial bacteria, remove excess cholesterol.
Lentils Calcium, magnesium, phosphorus. Rich source of potassium, zinc, folic acid. Good source of minerals. Neutralise acids produced in muscles.
Mung beans Calcium, folic acid, magnesium, iron, phosphorus, potassium, zinc, vitamin B3, vitamin B5 Great heart and blood cleanser, excellent for detoxification.
Soya beans Calcium, iron, phosphorus, beta-carotene, amino acids, vitamins B3 and C, omega-3 essential fatty acids, protein. May help prevent breast/ovarian cancers. Lowers cholesterol. Good alternative to cow's dairy products.
Tofu Iron, amino acids, potassium, calcium, magnesium, vitamins A and K Balances hormones, anti-cancer, lowers cholesterol.
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Meat
Food Nutrients Benefits
Chicken Vitamins A, B3, B6 and K, sodium, potassium, magnesium Helps break up mucus during a cold. Antibiotic.
Feathered game (partridge, quail, pheasant, duck) Selenium, full range of B vitamins, iron, zinc. Helps the body repair damage, and supports the immune system.
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Dairy Products
Food Nutrients Benefits
Eggs Calcium, iron, manganese, zinc, B-group vitamins. First-class protein. Good for problems with the bones and joints, boost immune system.
Yogurt Calcium, vitamin D. Beneficial to the intestinal tract by regenerating good bacteria. Soothing, cooling. Use live organic yogurt containing acidophilus bacteria.
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Fish & Seafood
Food Nutrients Benefits
Herring Omega-3 and omega-6 essential fatty acids, calcium, phosphorus. Good for cardiovascular health.
Mackerel Calcium, selenium, vitamin E, omega-3 essential fatty acids Maintains cardiovascular health, balances hormones. Strengthens the immune system.
Oysters Very high in zinc. Vitamins A, B12 and C, iron. Benefit cardiovascular, immune and sexual function
Salmon Calcium, selenium, vitamin D, vitamin E, omega-3 essential fatty acids. Source of omega-3: good for hormonal health, skin, immune system, bones.
Tuna Selenium, omega-3 essential fatty acids, vitamin B12, vitamin B3. Good for the skin, hormonal and cardiovascular systems.