The famed Mayo Clinic has released its top 10 list of healthy foods.
Here, in alphabetical order, are the Mayo's picks:
Apples are a good source of pectin, a fibre that lowers cholesterol and glucose levels. Apples are also a good source of vitamin C,
an important antioxidant that helps the body absorb iron and folate.
Full of fibre, riboflavin, magnesium, iron, calcium and vitamin E, these nuts are good for the heart.
And most of the fat in almonds is monounsaturated, which can help lower bad cholesterol levels when substituted for other fats.
This vegetable contains calcium, potassium,
folate, fibre and phytonutrients - compounds that may help prevent diabetes, heart disease and some cancers.
It also contains the antioxidant beta-carotene and is an excellent source of vitamin C.
These berries are a low-calorie source of fibre, antioxidants and phytonutrients; they may improve
short-term memory and reduce cell damage linked to aging.
Small red, pinto and kidney - red beans are an excellent low-fat source of antioxidants, protein, dietary fibre,
copper, iron, magnesium, phosphorus, potassium and thiamine.
This popular fish is a terrific source of omega-3 fatty acids, which are believed to provide heart benefits.
It's low in saturated fat and cholesterol and is a good source of protein. The Mayo suggests choosing wild salmon,
if possible, as it is less likely to contain unwanted chemicals such as mercury.
Popeye's favourite is high in vitamin A, and is a solid source of calcium, folate, iron, magnesium,
riboflavin and vitamins B-6 and C. The plant compounds spinach contains may boost the immune system and help prevent certain
types of cancer.
High in beta-carotene and vitamin C, sweet potatoes are also a good source of fibre,
vitamin B-6 and potassium and are fat-free and relatively low in calories.
An easy way to inject vegetables into a diet, vegetable juices contain
most of the same vitamins, minerals and other nutrients the source vegetables do. Tomato juice,
and vegetable juices which include tomatoes, are good sources of lycopene - an antioxidant
that may lower the risk of heart attack and certain cancers. Low-sodium varieties are best.
A concentrated source of nutrients, two tablespoons provide thiamine, folate, magnesium, phosphorus, iron and zinc.
Can be worked into a
diet as a topping for cereals, yogurt and salads, or an ingredient baked into muffins, cookies and pancakes.