The World’s Healthiest Foods

According to the website http://www.whfoods.com, in order for a certain food to be listed as the World’s Healthiest foods it has to meet the following criteria:

1. The world’s healthiest foods are the most nutrient-dense.
2. The world’s healthiest foods are whole foods.
3. The world’s healthiest foods are familiar foods.
4. The world’s healthiest foods are readily available
5. The world’s healthiest foods are affordable
6. The world’s healthiest foods taste good

Here is a partial list of foods listed:

Vegetables: asparagus, broccoli, cabbage, cauliflower, cucumbers, garlic, potatoes, carrots, tomatoes

Seafood: cod, salmon, shrimp, tuna

Fruits: bananas, grapes, kiwifruit, papaya, pineapple, prunes, raisins, watermelon, strawberries

Beans & legumes: kidney beans, soybeans

Eggs & low-fat dairy: low-fat cheese, cow’s milk, yogurt

Poultry & lean meats: chicken, lamb

Nuts & seeds: peanuts, pumpkin seeds, almonds, sunflower seeds

Grains: barley, brown rice, corn, whole wheat

Spices & herbs: black pepper, dried chili pepper, ginger, parsley

Natural sweeteners: cane juice, honey

Other: green tea, water

Go to the site to check out the full list of the World’ Healthiest Foods.

A Balanced Diet - The 6 vital substances

A balanced diet consists of the appropriate amount of proteins, carbohydrates, fats, vitamins, minerals and fibres.

Proteins: They are required in small quantity to repair damaged tissues and generate the growth of new cells. Meat, poultry, fish and eggs are high in protein.

Carbohydrates: They provide the body with energy, help to control the breakdown of protein and protect the body against toxins. You can get carbohydrates from starchy foods like rice, bread and potatoes. The Chinese have a saying, “Avoid the 3 whites – white rice, white bread and white sugar”. How true it is. So, look for brown rice, whole-wheat bread and fruit instead.

Fats: The body needs fats for growth and repairs. Fats help insulate the body and protect vital organs. However, too much of saturated fats are bad for our health. Choose olive oil.
Please refer my article on “Fat: The Good, the Bad and the Ugly”,

Vitamins: Vitamins are needed to process other nutrients, help regulate the nervous system. They also help form genetic material, proteins, red blood cells and hormones.
The various vitamins can be obtained from most of the food groups. I take a multi-vitamin tablet daily to combat deficiency in certain vitamins.

Minerals: Minerals are needed for the formation of bones, teeth and blood cells. They are also assisting the chemical reactions of cells and for regulating body fluids. Consume milk, yoghurt and cheese which are rich in calcium. Obtain iron from bread, cereals and other grains while whole-grain products give you magnesium and zinc.

Fibres: Fibres help promote a healthy digestive system. They also help prevent constipation. You get fibres from whole-grain products, fruits and vegetables.