10 Healthiest Foods

In our insatiable quest for the “healthiest” food choices to reduce disease risk, improve energy, and deliver the highest nutritional value, we often look online for answers. The number one most highly searched topic in this area is “10 Healthiest Foods,” followed by the distant second, “Healthiest Breakfast Cereals.”

If you’re on this quest, you’ve found many different “top 10” healthy food lists. Broccoli, nuts, beans, and tomatoes seem to make most lists.  So what are the 10 healthiest foods and what makes them the healthiest?

To answer that question, OrganizedWisdom reached out to an expert on the subject, registered dietitian Elaine Magee, MPH. “Many vegetables, fruits, whole grains, and nuts would make a “healthiest foods” list, but to narrow it down to 10, I think you have to look at how these foods work with other foods in the body to provide the best overall health benefits,” says Magee, nationally known as The Recipe Doctor and currently the Wellness Nutritionist for Stanford Dining at Stanford University.

After publishing more than 25 books on nutrition and health, Magee explains the healing power of foods and identifies 10 superfoods in her book Food Synergy (Rodale).

“Superfoods work well together, and, when eaten regularly, provide a potent package of nutrition,” says Magee. “Their combined nutritional power is like adding 1 + 1 and getting 4. That’s food synergy.” As an example, she explains why studies suggest that tomatoes and broccoli work together to reduce prostate cancer better than either vegetable alone.

Here’s what Elaine had to say about the top 10 healthiest foods, ie, synergy superfoods:

1. Vegetables, especially dark green ones:  “Dark green vegetables—the more the merrier,” says Magee. Cruciferous vegetables such as kale and broccoli contain anticancer agents, while the members of the carotenoid family (eg, spinach, sweet potatoes, carrots) are filled with phytochemicals. Two vegetables high in viscous (gelatinous) fiber, eggplant and okra, are also good to add to your diet.


2. Whole grains:  Whole grains are power packed with fiber, vitamins, protein, minerals, antioxidants, and phytochemicals, and are naturally low in fat.  With these health benefits, these superfoods help to prevent heart disease, stroke, diabetes, obesity, and some cancers. 


3. Tomatoes:  Talk about a food with incredible food synergy potential! This lycopene-loaded food contains all four major carotenoids and the powerful antioxidants, beta-carotene and vitamins A and C, which are thought to have synergy together. 


4. Nuts, especially almonds, cashews, and walnuts: “Have a handful of nuts every day,” coaches Magee. Nuts have vitamins and minerals we tend to lack in our diets, are loaded with phytochemicals, and contain monounsaturated fats, the healthy fats. Most nuts help to lower cholesterol, decrease risk of some cancers, and enhance the immune system.


5. Olive oil: A whopping 30+ phytochemicals are found in olive oil. These have anti-inflammatory and antioxidant properties to help promote heart health and protect against cancer. 


6. Fish:  Heart-healthy omega-3s, potassium, and naturally occurring vitamin D are in fish. The omega-3s in fish may work with plant omega-3s and olive oil. So cook fish in olive oil or canola oil or add veggies or rice lightly dressed in olive oil for a healthy meal.


7. Citrus fruits: Citrus fruits are a great source of vitamin C and the phytochemicals subgroup flavones, which boost heart health. Red grapefruit has been shown to have antioxidant synergy, and it’s also rich in the high antioxidant, lycopene.


8. Tea, especially green tea: Enjoying a good cup of tea gives you the added benefits of two potent flavonoids, catechin, and antioxidants that reduce cancer risk. Catechin is thought to enhance the antioxidant activity in other foods.


9. Ground flaxseed: Instead of granola on your yogurt, give your body a food synergy boost and sprinkle on ground flaxseed. This superfood has synergy with several other foods and provides fiber, lignans, and plant omega-3s.


10. Low-fat dairy: Many vitamins and minerals in dairy products are important for healthy bones. Calcium and vitamin D in dairy products may work together to lessen PMS symptoms and the risk of colon cancer. Low-fat dairy products help to reduce high blood pressure.

“The more you incorporate synergy superfoods into your day, the less room there is for the more processed and nutrient-poor foods that now monopolize so many of our diets,” says Magee.  “These powerhouse foods are the healthiest foods for disease prevention and overall health and well-being.“

Past blog entries on trending health topics or popular health searches:

10 Trending Health Topics...Hot Off the Press
5 Trending Health Topics: Health Questions You're Too Afraid to Ask
10 Trending Health Searches: Crisis-Everywhere-You-Turn Edition (April 26-May 2)
5 Trending Health Topics: Healthy Skin Edition

By Julie Bohlen, MBA, ELS