A "whole foods" diet consisting of fresh foods like fruits, vegetables, nuts, grains and seeds is often touted as one of the healthiest to adopt. The following are foods that can be incorporated into your diet to maximize your health potential:
BLUEBERRIES: The health benefits of this antioxidant-rich berry are mounting. According to the USDA Human Nutrition Research Center on Aging in Boston, blueberries have one of the highest oxygen radical absorbance capacity (ORAC) contents among fruit: 2,400 ORAC per 100 grams. Antioxidants help fight off free radicals that cause cell and DNA damage and can lead to age-related diseases like cancer, heart disease and diabetes.
SPINACH: Popeye touted the leafy green vegetable as his strength-inducing food, and for good reason. The nutrients in spinach help fight osteoporosis, heart disease, colon cancer and other diseases. Spinach is a rich source of iron and vitamin K and contains at least 13 various flavonoids, known for their antioxidant activity and cancer-fighting ability. A study published in the Journal of Nutrition in 2004 revealed the vegetable is also a strong supplier of carotenoids, which have been shown to destroy prostate cancer cells.
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Super foods
Several foods are key to a great diet and healthy living.
 
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SWEET POTATOES: Sweet potatoes are packed with vitamins A and C, making them a good source of antioxidants. Research from Kansas State University shows eating vitamin A-rich foods like sweet potatoes can benefit smokers and those exposed to secondhand smoke.
SALMON: Salmon is rich in omega-3 fatty acids, which have many proven benefits including reducing inflammation, preventing blood from clotting, improving circulation and decreasing the amount of lipids in the bloodstream.
Flax seeds and walnuts are also excellent sources of unsaturated fat.
OATMEAL: A breakfast of oatmeal may be the best way to start your day. A good source of soluble and insoluble fiber, this super food may keep you satisfied longer and can also keep your heart healthy. Individuals with high cholesterol who eat one bowl of oatmeal each day can lower their cholesterol by 8 to 23 percent.
For every 1 percent cholesterol is reduced, heart disease risk is also reduced by 2 percent. Just be sure to avoid sugar-filled, instant oatmeal and stick with basic oats.
EGGS: Eggs offer a variety of health benefits. Just one egg provides 6 grams of protein and all nine essential amino acids. According to the Harvard School of Public Health, nutrients in eggs, including vitamins B12 and D, riboflavin and folate, may lower heart disease risk. Eggs may also prevent macular degeneration, blood clots, stroke and heart attack. The yolk is rich in choline, essential for brain, nervous system and cardiovascular health.
How many calories should you consume in a day?
This formula will give you a quick estimate:
Take your weight, multiply it by 12 if you're not active, 15.5 if you're moderately active or 19 if you're highly active.
You'll need that many calories to keep a steady weight and about 250 less per day to lose weight.
