100 Best Health Foods – Volume 4: 16-20

Are you stocking your pantry & fridge with items to help create optimal health & fitness?

My goal is to help you do so with the help of this countdown of the top 100 Best Health foods.


Starting in the fruit category….Below are 5 more of the healthiest foods available along with more information about their nutrition, benefits & interesting facts that can help bring about optimal health & fitness.





  1. Blueberries


Nutrition per 100g

Calories:  57

Fat: 3

Sugars: 9.96 g

Fibre: 2.4 g

Protein: 0.74 g

Carbohydrates: 0 mg

Potassium:  77 mg



  • Blueberries contain a compound that helps to lower cholesterol.
  • They can help prevent diabetes, heart disease & many forms of cancer.
  • Blueberries contain carotene in the form of lutein & zeaxanthin which helps to keep the eyes healthy.
  • Studies show that blueberries can slow cognitive decline by several years protecting against memory loss.


Interesting Facts:

  • Blueberries can be used as natural food dye.



  • Ripe blueberries should look ‘dusty’. The ‘dust’ looking compound helps keep the blueberries from spoiling so you shouldn’t wash it off until you are ready to eat them.




  1. Cranberries


Nutrition per 100g

Calories:  308

Fat:  12

Sugars:  65 g

Fibre:  5.7 g

Protein:  0.07 g

Carbohydrates:  82.36 g

Potassium: 40 mg




  • Cranberries are high in soluble fibre which has shown to help reduce “bad” cholesterol.
  • Active ingredients in cranberries may help to prevent heart disease.
  • Cranberries may help reduce the symptoms & alleviate urinary tract infections.
  • Help to prevent against stomach ulcers & digestive disorders.



Interesting Facts:

  • A barrel of cranberries weighs approximately 100 pounds.
  • There are about 450 cranberries in a pound & 4,400 cranberries in 1 gallon of cranberry juice!



  1. Plums


Nutrition per 100g

Calories:  46

Fat:  3

Sugars:  9.92 g

Fibre:  1.4 g

Protein:  0.7 g

Carbohydrates: 11.42 g

Potassium:  157 mg



  • Plums are low on the glycemic index thus a great choice for snacks between meals.
  • Plums are a good source of cancer-protecting carotenes.
  • They are rich in phenolic compounds which help the brain & provide a great source of antioxidants.
  • They help iron to be easily absorbed into the blood & help with general body maintenance.


Interesting Facts:

  • The Chinese believe that plums symbolise good fortune.
  • Plums are the second most cultivated fruit in the world.
  • Plum trees are grown on every continent except for Antarctica.



  1. Cantaloupe Melons


Nutrition per 100g

Calories:  34

Fat:  2

Sugars: 7.86 g

Fibre: 0.9 g

Protein:  0.84 g

Carbohydrates:  8.16 g

Potassium: 267 mg



  • Cantaloupe contains enough potassium to help prevent fluid retention & balance the sodium in the body.
  • The beta-carotene content of orange melons is one of the highest of all fruits & vegetables.


Interesting Facts:

  • No one seems to know precisely where the cantaloupe first grew. – Some historians believe it traces back to Egypt & Greece while others point to Persia.
  • Studies show the oldest illustrated referenced to cantaloupe dates back to 2400 B.C.



  1. Blackberries


Nutrition per 100g

Calories:  43

Fat:  4

Sugars:  4.88 g

Fibre:  5.3 g

Protein:  1.39 g

Carbohydrates:  9.61 g

Potassium:  162 mg



  • Blackberries are high in ellagic acid which is known to be a cancer cell blocking chemical.
  • They are a great source of vitamin E, fibre & antioxidants.
  • They are a source of folate which can help make for healthy blood & supports detoxification
  • Blackberries can help promote the tightening of tissue – a non-surgical way to help make the skin look younger.


Interesting Facts:

  • Blackberries have also been known as: brambleberries, dewberries, thimbleberries, bramble & lawers.


Things to Remember…

  • Always remember to check with your doctor before drastically changing your diet or exercise habits.
  • Remember to eat fruit as a snack along with a balanced diet throughout the entire day.
  • Remember to choose organic fruits & vegetables whenever possible to avoid unnecessary additives & chemicals.


There are plenty of healthy foods to choose from but the real trick to optimal health & fitness is:

  • When is the optimal time to consume the food &
  • How much should you consume for optimal results.

Remember, when you eat too much of a healthy food throughout the day you will you will tip your system out of balance carrying you away from your optimal state – even though the food may be healthy.

For instance, refer to the article I wrote about fruit: Is Fruit Bad For Me?


Coming Soon… Watch out for more articles expanding on all the points above.



To Your Best Health,

ShapeTrainer Daniel Grant



P.S.  To Receive Quality Info Like This Straight To Your Email: Click Me!


P.P.S.  If you missed the first 3 volumes, read them here:

100 Best Health Foods – Volume 1

100 Best Health Foods – Volume 2

100 Best Health Foods – Volume 3








100 Best Health Foods, The ultimate superfoods for healthy living including 100 nutritious recipes, Love Food



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