100 Best Health Foods – Volume 10: 46-50

Does everything that you are eat support optimal health & performance?

My goal is to ensure that it is with the help of 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. Savoy Cabbage

Nutrition per 100g

Calories: 27

Fat: 10 g

Carbohydrates: 6.10 g

Sugars: 2.27 g

Fibre:  3.1 g

Protein: 2 g

Potassium:  230 mg



  • Savoy Cabbage can be used to treat peptic ulcers.
  • It has proven to have anticancer & anti-inflammatory effects.
  • Helps to prevent against “bad” cholesterol & heart disease.


Interesting Facts:

  • Because it was originally planted along the Mediterranean shores this cabbage is still referred to by the French as the “sea cabbage”.


  1. Chicory

Nutrition per 100g

Calories:  73

Fat: 0.2

Sugars:  N/A

Carbohydrates:  17.51 g

Fibre:  N/A

Protein:  1.4 g

Potassium:  290 g



  • Chicory acts as a prebiotic which helps with gut health.
  • Helps to regulate blood sugar levels.
  • Improves blood cholesterol profile.
  • Acts as a mild sedative & anti-inflammatory.


Interesting Facts:

  • The dried leaves & roots of the chicory plant are collected in the autumn for medicinal purposes.
  • The plant can reach a height of 5 ft tall.
  • It is also known as succor, chicory root, chicory herb, blue sailors & hendibeh


  1. Squash

Nutrition per 100g

Calories: 38

Fat: 0

Carbohydrates:  8 g

Sugars: 0

Fibre: 2 g

Protein: 1 g




  • Squash contains chemicals that help protect against lung & colon cancer.
  • It is rich in a variety of vitamins & minerals.
  • It is a great source of complex carbohydrates & very high in fibre.


Interesting Facts:

  • The name squash derives from askutasquash which means “a green thing eaten raw”.



  1. Lettuce

Nutrition per 100g

Calories:  14

Fat: 1

Carbohydrates:  2.97 g

Sugars: 1.76 g

Fibre: 1.2 g

Protein:  0.9 g

Potassium: 141 mg



  • Lettuce is a nutritious low-calorie food
  • It is high in antioxidants & vitamin C
  • It has been linked to heart health & arterial health which are high in folate.


Interesting Facts:

  • The darker the leaves of lettuce the more concentrated the dietary fibre, flavour & nutritional value.
  • If possible, avoid cutting or slicing lettuce leaves in advance, once damaged cut lettuce leaves release ascorbic acid oxidase which can destroy the vitamin C & discolour the leaves.


  1. Chicken

Nutrition per 100g

Calories:  195

Fat: 69

Carbohydrates:  0 g

Sugars:  0 g

Fibre:  0 g

Protein:  29.55 g

Potassium: 243 mg



  • Helps to boost the immune system & protect against cancer.
  • Niacin content in chicken helps to protect against Alzheimer’s disease & cognitive decline.
  • The Vitamin B content helps to release energy from the food in the body.
  • Vitamin B6 content helps protect arteries from damage from homocysteine, a risk factor for heart disease.


Interesting Facts:

  • Chicken is a natural anti-depressant – it is high in the amino acid tryptophan which can help boost moods & reduce stress.
  • Chicken is rich in phosphorous which can help support bones & teeth.



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 topics soon….


Always remember to check with your doctor before drastically changing your diet or exercise habits; & remember to eat your daily fruit portion as a snack alongside a balanced diet spread throughout your 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 9 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

100 Best Health Foods – Volume 9: 37 -45












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