Healthy Foods

If you like to talk to tomatoes
If a squash can make you smile
If you like to waltz with potatoes
Up and down the produce aisle...
Have we got a show for you!
- VeggieTales theme song

There are some studies that show multi-vitamins are less healthy than claimed. As one writer puts it – the carrot is more important than beta-carotene. Without the proper food context, supplemental vitamins may remain undigested and pass through the body without doing anything. Rather than relying upon health in a pill, it’s better to get your daily essential vitamins and minerals via a wise choice in the food you eat. To help with meal planning, Men’s Health Magazine has published The Most Nutritious Whole Foods for key supplements. The foods are listed in decreasing order of impact. Check out the full article for details since a single serving of some foods below will supply 1400% of what you need daily while others at the end of each list as little as 10% daily.

Vitamin A (good for eyesight and fighting viruses)
1 Cup of the following red/orange and dark green vegetables will provide at least a day’s worth of A. Raw carrots, spinach, sweet potato, turnip greens, winter squash, collard greens, cantaloupe.

B1 (Thiamin maintains energy, and helps the nerves, heart and muscles)
Sunflower seeds, Yellowfin tuna, black beans, Corn, Sesame seeds, Oatmeal, Asparagus, Brussels sprouts, Spinach, Pineapple

B6 (Involved in over 100 enzyme reactions including nerves & digestion of starch and sugar).
Banana, Chicken breast, Turkey, Cod, Potato, Avocado, Garlic, Red Pepper, Watermelon, Cauliflower

B12 (Develops blood and nerve cells and processes protein)
Clams, Duck liver, Oysters, Calf liver, Rainbow trout, Top sirloin, Skim yogurt, Milk, Lean ham, Eggs

C (Protection from colds & cancer, protects cells)
Broccoli, Brussels sprouts, Strawberries, Orange, Cantaloupe, Kiwi, Grapefruit

D (essential for calcium absorption)
Halibut, Mackerel, Salmon, Sardines, Oysters, Shrimp, Vit-D milk, Cod

E (Protects skin from UV rays)
Fortified cereal, sunflower seeds, peanut butter, almonds, olives, papays, sweet potato, spinach

Folate (Folic acid – prevents anemia, helps skin and nerves and bones)
Lentils, navy beans, beets, split peas, papaya, mustard greens, peanuts, flaxseeds, orange

Calcium (Essential for healthy bones and teeth)
Sesame seeds, Milk, Soymilk, Yogurt, Spinach, Cheese, Tofu

Iron (required for red blood cells)
Liver, soybeans, spinach, tofu, sesame seeds, kidney beans, venison, lima beans, beef, turkey

Magnesium (Helps muscles and nerves to relax, strengthens bones)
Salmon, Sunflower seeds, Sesame seeds, Prickly pear, Black beans, Almonds, Pinto beans, Brown rice, Scallops, Summer squash

Potassium (Stronger muscles, balances electrolytes, lowers risk of high blood pressure.)
Winter Squash, Avocado, Pinto beans, Lentils, Beets, Figs, Brussels sprouts, Cantaloupe, Banana, Tomato

Selenium (Protects cells from free radical damage, allows thyroid to produce hormones, and protects joints from inflammation.)
Wild oysters, Snapper, White tuna, Halibut, Shrimp, Turkey, Beef, Portobello mushrooms, Egg, Tofu

Zinc (Stabilizes metabolism and blood sugar, helps immune system when you're sick)
Beef, Lamb, Fortified cereals, Wheat germ, Venison, Sesame seeds, Pastrami, Green peas, Shrimp

Bottom Line

Looking over the list I notice that there are a few foods frequently mentioned:
Spinach and sesame seeds; also broccoli, beans, and Brussels sprouts. I definitely need to eat more vegetables.