Healthy Food For the Body

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i just want to share this- i recieve an email with regards to our health so i thought it would be nice if i share this to you guy, we have to be careful to our health. 10 Foods to Favor If you are what you eat, how is your body doing today? Your body needs the right foods to produce energy and prevent illness. For better health, try these nutrition-packed foods: 1. Berries. Blueberries, blackberries, raspberries and strawberries are rich in antioxidants that may help lower cancer and cardiovascular disease risk. 2. Fatty fish. Fish such as salmon, white albacore tuna, trout, herring and sardines are rich in omega-3 fatty acids, which may protect against heart disease. Eat at least two 3-ounce servings of broiled, baked or grilled fish a week. Fish oil supplements are another option for omega-3 fatty acids. 3. Tomatoes. Whether eaten in a fresh salad or added to dishes as a sauce, paste or ketchup, tomatoes contain the antioxidant lycopene. Studies indicate that lycopene may lower your risk of heart attack, prostate cancer and possibly other types of cancer. 4. Fat-free dairy products. Dairy products such as skim milk provide calcium and vitamin D. These nutrients help prevent osteoporosis, high blood pressure, stroke and colon cancer. 5. Green tea. This beverage is a major source of phytochemicals, plant compounds that may help prevent some cancers as well as diabetes, high blood pressure and cardiovascular disease. 6. Nuts. Nuts such as walnuts or almonds are another source of omega-3 fatty acids and other nutrients. They may reduce your risk of heart disease. Because nuts are high in calories, limit your serving size to 1 ounce -- about 22 almonds. 7. Cruciferous vegetables. Plants such as broccoli, cauliflower, cabbage, brussels sprouts, bok choy and kale provide naturally occurring phytochemicals that may reduce your risk of diabetes, cardiovascular disease and some cancers. 8. Soy. Soybeans and foods made with soy are loaded with phytochemicals, proteins and minerals. Including these foods in your diet may help reduce your risk of cardiovascular disease if they replace red meat and other high-fat choices. Try a soy burger or roasted soy nuts, or add tofu to stir-fries and fruit smoothies. 9. Dried beans. Legumes such as kidney, black, white, red and pinto beans are excellent sources of low-fat protein that can be added to chili, stew, burritos and soups. They're versatile and inexpensive. Other legumes include split peas, brown lentils and garbanzos. 10. Whole grains. Wholegrain products contain many beneficial nutrients that are often eliminated in the milling process to make refined grains. Brown rice, whole-wheat pasta, wholegrain bread and oatmeal may fill you up and help you feel satisfied with fewer calories because they're high in fiber. Eating whole grains may also lower your risk of cardiovascular disease, diabetes and cancer.