Building Blocks

Blueberry Heart

Below is a list of 10 foods you can’t get enough of, okay, well that’s not entirely true because too much of anything can get you trouble. For example, nuts are packed with fat, albeit good fat but consuming too many is still fat non the less. Yet if you build your diet around the following foods, you will be doing your body a good thing. In no significant order, the terrific 10 are:

Dark Leafy Greens

Spinach, kale, swiss chard, baby lettuce, and baby bok choy – are all loaded with nutrients and vitamins such as vitamins A, C, E, and K as well as calcium and potassium.


All fish are good protein sources but if you eat just one kind make it salmon. Super high in heart healthy omega-3 fatty acids this fish will help keep you skin glowing and heart happy.

Sweet Potatoes

These colorful tubers are high in the antioxidant beta carotene, which your body converts to vitamin A, and this vitamin has shown to reduce the risk of some cancers. They’re also a good source of fiber, potassium, and vitamin B6.


A great source of vitamin C and folate, which promotes red blood cell production in your body. Broccoli also contains isothiocyanates and other important compounds that help prevent heart disease, diabetes, and certain cancers.


Mangoes are high in vitamin A, which promotes good eyesight and prevents night blindness and dry eyes. It also contains many antioxidants that contribute to clear radiant looking skin.

Brown Rice

Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer, heart disease and arthritis. It also contains manganese, and manganese helps the body synthesize fats and benefits our nervous and reproductive systems.


A great source of fiber and vitamin, it also contains the highest levels of antioxidants and phytonutrients out of all the berries, which help prevent chronic diseases.


Most nuts can help reduce cholesterol in the body, however, no other nut is packed with omega-3 fatty acids which help with brain function and activity.


Apples contain pectin which is a soluble fiber that can help lower cholesterol. They also protect against metabolic syndromes and diabetes.


Soybeans are an excellent source of protein and molybdenum, as well as iron, calcium, phosphorus, and dietary fiber. They also contain vitamins B1, B2, B6, and E and folic acid and can help prevent certain cancers and reduce cholesterol.

Facts and info: Donald Hensrud, Eating Smartly, The Mayo Clinic


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