22 Eats for Good Health

By tuning down the produce and bulk bin food aisles, shoppers can buy products that help them lose weight, fight wrinkles, reduce cancer rates and boost immune health. Foods like almonds, onions and watermelons are featured in a Self article that said superfoods can promote health benefits, such as anti-aging and weight management.

The article by Maridel Reyes comments on 22 cheap, easy-to-prepare foods that are not only “mouthwateringly delicious‚" but also offer a slew of health benefits. Using these foods, Reyes created a seven-day diet plan that she said will help followers lose 2 pounds a week.  She also offers a key of icons, so readers can quickly view which foods increase energy, enhance immunity, are heart healthy, promote anti-aging, help fight cancer, enhance brain health or are good for weight loss.

1. She said almonds have been scientifically proven to promote weight loss because their fiber may prevent fat absorption. Almonds also lower blood presser and help keep skin supple.
2. Barley, with almost twice the fiber at brown rice, also has selenium, which fights cancer, Reyes wrote. The beta glucan (a type of fiber) helps lower cholesterol and also reduces fat absorption.
3. For those looking for a beef alternative, bison is a good choice, she said, because it is low in calories. She recommended eating grass-fed varieties for their omega-3 content.
4. The darker the black beans, the more antioxidants, she said noting beans can be counted at a meat (because of the protein) and as a vegetable (because of the fiber and vitamins) on the Food Pyramid. One cup of black beans offers half the daily folate as well as magnesium and iron.
5. Brussels sprouts contain vitamin A for immune health, and vitamin C to fight wrinkles, Reyes wrote. Also, they contain a phytonutrient that can help clear away carcinogenic substances in the body.
6. Cabbage, with its powerful phytochemicals, has been shown to reduce breast-cancer risk.  Additionally, it may help lower cholesterol.
7. A much-need morning drink, coffee is also a superfood, according to Reyes, because studies show it reduces heart disease. Coffee has a combination of antioxidants and certain acids that help reduce inflammation.
8. Curry, the popular Indian spice, may help reduce dementia risk by dissolving Alzheimer plaques. She added the spice may help fight cancer.
9. Next on her list is farmed rainbow trout because it contains B vitamins and omega-3s. These help brain function, so she recommended eating it once a week.
10. Grapes, as long as they are organic and not imported, can offer many benefits due to its resveratrol content. She noted a study found both red and green grapes protected against the heart-damaging effects of a fatty meal.
11. With more vitamin C than an orange, kiwifruit also provides vitamin E to help fight oxidization and promote smooth skin. Plus, it has been shown to lower triglycerides.
12. For immune health, she suggested turning to mushrooms, which have been shown to ward off infections and cancer in animals.
13. Onions, Reyes said, have a trifecta of benefits: fructans, flavonoids and organosulfur. Fructans encourage the growth of beneficial bacteria in the gut, which can help reduce infections.  Flavonoids prevent DNA damage that might lead to cancer, and organosulfur may reduce blood clots.
14. From Italy comes the super spice oregano. A one-half teaspoon has the same amount of antioxidants as 3 cups of spinach. It also contains a good amount of fiber and vitamin K.
15. Like grapes, peanuts contain resveratrol. These legumes can help lower heart disease and cancer risk. They are high in fiber, and have a lot of protein.
16. Pumpkin seeds also make a great snack. They contain the calming amino acid tryptophan and phytosterols, which may lower cholesterol and reduce cancer rates, according to the article.
17. Shrimp may be small, but they offer protein, omega-3s and selenium. They help raise high-density lipoprotein (HDL) cholesterol, Reyes said.
18. Skim milk offers many benefits, from bone building to cancer reduction and exercise recovery.
19. Tart cherries help reduce inflammation more than their sweet cherry cousins, and also may promote sleep. Studies have shown they help metabolize sugar and reduce body fat.
20. Watermelons, like tomatoes, contain lycopene, which can help reduce heart disease risk and ward off some cancers. Additionally, watermelons contain citrulline and arginin, Reyes noted, which are also good for the heart.  
21. Whole-wheat pasta has a lower glycemic index than whole-wheat bread, which means it doesn’t cause blood sugar spikes. And, a study found those on diets high in whole grains lost more belly fat than those on a plan that included refined carbohydrates.
22. Lastly, yellow corn rounds out the list, and can be healthy in a number of ways, including baby corn and popcorn. Yellow corn products contain the carotenoids zeaxanthin and lutein, which are known to protect eyes and the skin from UV damage.