Top 14 healthy foods you should be eating

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Fish
“Eat plenty of fish, which are high in healthy omega 3 fatty acids, and smaller portions of red meat to reduce your risk of diseases like stroke, heart disease and cancer." –

2. Broccoli or any of the cruciferous vegetables
“These foods are rich in nutrients including glucosinolates, which are key in detoxification processes. These are best served raw or quick-steamed for five to ten minutes.” – Alex Nella

“No matter which color – red, yellow, golden – or which part – root or greens – they contain a wonderful variety of protective carotenoids. Evidence suggests their dietary nitrates can be converted to nitric oxide and improve endurance exercise." –

4. Spinach and other leafy green vegetables
“These are packed with lutein and zeaxanthin: nutrients that can help protect against macular degeneration.” –

5. Kale
“It’s a green leafy veggie that I love chopped in salad or cooked with onion and garlic. It is nutrient dense, has lots of antioxidants and can help lower cholesterol.” –

6. Peanut butter
“My favorite food is peanut butter. It has protein, carbs and sugars. It’s a great recovery food and my kids love it!” –

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7. Almonds
“Almonds have a lot of vitamin E, which protects against macular degeneration as well as cataracts. I recommend eating just a handful a day.” –

8. Mangos
“They are low calorie, high in fiber and vitamins A and C. They also have other vitamins, minerals and antioxidants and have been linked with multiple health benefits. Plus, all my kids like them, so it is something we can all agree on.” –

9. Blueberries
“Blueberries are excellent frozen because they will cool down your oatmeal with bonus fiber and antioxidants. They contain resveratrol, like red wine without the alcohol, hangover or extra calories.”

10. Mediterranean Diet
"We know that physical fitness helps your mental health, so in general, eat throughout the day and don’t miss meals or depend on snacks too much. Ideally, eat a Mediterranean-style diet with lean meat and lots of vegetables and make sure you keep your weight within a healthy range." –

11. Chocolate
"There is nothing wrong with an occasional dietary reward, which is why chocolate is so often thought of as a ‘health food’ as long as you don’t get into the habit of comfort eating!” –

12. Quinoa
It is a tasty grain you can cook in savory or sweet dishes. It is high in fiber and protein and has a low glycemic index compared to some other carb

13. Legumes
"Legumes such as chickpeas (garbanzo beans) are a great healthy snack item that can actually provide a lot of flavor depending on how you prepare them. I like making jalapeño-cilantro hummus or even roasting whatever peppers are in season and incorporating those into a hummus. Using the hummus as simply a healthy dip or to add a flavor profile to any wrap or sandwich instead of a mayonnaise-based spread can result in a healthy, savory meal." –

14. Pickled vegetables
"Pickling vegetables like cucumbers is pretty traditional but stepping out of the box and pickling carrots can be different and tasty! Spicing up your snack world with some chipotle-pickled carrots is another way to provide a flavorful profile to a vegetable that can get boring from time to time.” – Santana Diaz, UC Davis Health executive chef

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