100 Best Health Foods – Volume 9: 41-45

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

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

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 & performance.





  1. Bean Sprouts

Nutrition per 100g

Calories: 30

Fat: 2

Carbohydrates:  5.94 g

Sugars:  4.13 g

Fibre: 1.8 g

Protein: 3.04 g

Potassium:  149 mg



  • Bean Sprouts are low in calories & a rich source of low-fat protein.
  • They are a great source of Vitamin C & folate.
  • They are a good source of minerals including iron, magnesium, calcium & potassium.


Interesting Facts:

  • Bean sprouts area also known as mung bean sprout are one of the most nutritionally dense foods
  • They are scientifically known as Vigna radiata & are a member of the legume family.
  • They are very popular in Asian cuisine & can be used in anything from soups to sandwiches, spring rolls to sushi.



  1. Leeks

Nutrition per 100g

Calories: 54

Fat: 0.27 g

Carbohydrates:  12.59 g

Sugars:  3.47 g

Fibre: 1.6 g

Protein:  1.34 g

Potassium:  160 mg



  •  Leeks help lower total “bad” cholesterol & raise “good”cholesterol.
  • They have anticancer properties.
  • They act as a mild diuretic which can help prevent fluid retention.
  • They are high in carotenes including lutein & zeaxanthin which are excellent for eye health.


Interesting Facts:

  • Ancient Greek physician, Hippocrates, considered the ‘father of medicine’ used to prescribe leeks as a cure for nosebleeds.
  • Emperor Nero ate so many leeks that he got the nickname Porophagus, meaning ‘leek eater’. It is reported that he thought that leeks would help improve his singing voice.


  1. Radicchio

Nutrition per 100g

Calories:  23

Fat:  0.3 g

Carbohydrates:   4.5 g

Sugars:  0.6 g

Protein:  1.4 g

Fibre: 0.9 g

Potassium:  302 mg



  • Radicchio acts as a digestive aid.
  • It contains high levels of cancer-blocking compounds.


Interesting Facts:

  • Radicchio looks like red cabbage but it is actually a member of the chicory family.
  • Radicchio lasts up to 2 weeks if stored in a plastic bag in the refrigerator.



  1. Arugula

Nutrition per 100g

Calories:  25

Fat: 6

Carbohydrates:  3.65 g

Sugars:  2.05 g

Fibre: 1.6 g

Protein:  2.58 g

Potassium: 369 mg



  • A good source of calcium which protects bone health.
  • Contains indoles which can help reduce the risk of colon cancer.


Interesting Facts:

  • Arugula is also known as salad rocket, garden rocket, colewort, rugula, rucola & roquette.
  • Arugula is highly drought resistant which enables it to grow in areas of poor rainfall.



  1. Watercress

Nutrition per 100g

Calories:  11

Fat: 1

Carbohydrates:  1.29 g

Sugars:  0.2 g

Fibre: 0.5 g

Protein:  2.3 g

Potassium: 330 mg



  • They help to prevent cancer including lung cancer.
  • They help to detoxify & cleanse the blood.
  • They can help improve eye health & decrease night blindness.


Interesting Facts:

  • Eating a bag of watercress is said to be a good cure for a hang-over.
  • There is a great deal of folklore surrounding watercress, particularly in Hampshire, England.
  • Watercress is believed to be an aphrodisiac.



Things to Remember…


There are plenty of healthy foods to choose from but the real trick to optimal health & performance 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 or eat at the wrong times throughout the day you will tip your system out of balance carrying yourself away from your optimal state.

Watch out for more articles expanding these soon…


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 spread throughout the entire day.



To Your Best Health,

ShapeTrainer Daniel Grant




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P.S. Keep an eye out for the next installments of the 100 Best Health Foods & if you missed the first 8 volumes check them out here:

100 Best Health Foods – Volume 1: 1-5

100 Best Health Foods – Volume 2: 2-10

100 Best Health Foods – Volume 3: 11-15

100 Best Health Foods – Volume 4: 16-20

100 Best Health Foods – Volume 5: 21-25

100 Best Health Foods – Volume 6: 26-30

100 Best Health Foods – Volume 7: 31-35

100 Best Health Foods – Volume 8: 36-40













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