100 Best Health Foods – Volume 19: 91 – 95

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

Please use this countdown of the top 100 Best Health foods to help you achieve this coveted state.

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.

5942

 

  1. Walnuts

Nutrition per 100g

Calories:   654

Fat:  587

Carbohydrates:  13.71 g

Sugars:  2.61 g

Fibre:  6.7 g

Protein:  15.23 g

Potassium:  441 mg

 

Benefits:

  • Walnuts are a great source of fibre & B vitamins.
  • They are rich in omega-3 fatty acids & antioxidants for health protection.
  • They can lower “bad” cholesterol & blood pressure as well as increase elasticity of the arteries.

 

Interesting Facts:

  • Walnuts date back to 10,000 BC & are the oldest known tree food.
  • Walnuts have been known throughout the centuries for a variety of medicinal properties including curing bad breath, reducing inflammation & healing wounds.

 

  1. Pistachios

Nutrition per 100g

Calories:  568

Fat: 414

Carbohydrates: 26.78 g

Sugars:  7.81 g

Fibre:  10.3 g

Protein:  21.35 g

Potassium:  1042 mg

 

Benefits:

  •  Pistachios are high in sterols, which can help lower blood cholesterol & may protect against cancer.
  • They are rich in potassium which can help lower blood pressure & eliminate fluid.
  • High in fibre & soluble fibre to aid the digestive systems & improve blood cholesterol.
  • They help control blood sugar levels & may be of help to diabetics & people who are insulin resistant.

 

Interesting Facts:

  • In Iran pistachios are known as the “smiling nut”.
  • In China they are known as the “happy nut”.

 

  1. Pine Nuts

Nutrition per 100g

Calories:  674

Fat: 60 g

Carbohydrates: 13 g

Sugars: 0 g

Fibre: 0 g

Protein:  24 g

 

Benefits:

  • They are high in omega-6 fats & contain omega-3s
  • They contain plant sterols for cholesterol lowering & a healthy immune system.
  • Rich in zinc & vitamin E.
  • Good source of fibre.

Interesting Facts:

  • Pine nuts refer to the seeds of certain pine trees.
  • Pine nuts grow between the scales of pine cones.

 

  1. Hazelnuts

Nutrition per 100g

Calories:  628

Fat:  547

Carbohydrates:  16.7 g

Sugars:  4.34 g

Fibre: 9.7 g

Protein:   14.95 g

Potassium:  680 mg

 

Benefits:

  • High in beta-sitosterol, which may help prostate health.
  • Rich in monosaturates, which can improve blood cholesterol profile.
  • Good source of soluble fibre for lowering “bad” cholesterol.
  • Rich in antioxidant vitamin E.

 

Interesting Facts:

  • Hazelnut trees can produce until they are over 80 years old.
  • Hazelnuts are also known as “filberts”. Some think the name came from “full beard” referring to the husk that covers some nuts varieties.

 

  1. Sesame Seeds

Nutrition per 100g

Calories:  567

Fat:  432

Carbohydrates:  26.04 g

Sugars:  0.48 g

Fibre:  16.9 g

Protein:  16.96 g

Potassium:  406 mg

 

Benefits:

  • Good source of plant fibres & sterols which help to lower cholesterol.
  • A good source of the antioxidant lignin sesamin.
  • High in iron & zinc.
  • Contains large amounts of calcium – useful for non-dairy eaters.

Interesting Facts:

  • Sesame seeds are small; to get 100 grams you need 500 seeds.
  • The magic words “Open sesame!” from the tale Ali Baba & the 40 thieves refers to the sesame fruit because when the fruit is mature many aromatic seeds come out of it.

 

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
  • Eat fruit as a snack rather than with or at the end of your regular meals
  • Many of the foods above are high in nutrients but also high in fat – remember to keep these high fat & high-calorie foods in your diet in moderation.

 

Remember, when you eat too much of a healthy food or eat at a sub-optimal time in the day you will tip your system out of balance & take yourself away from your optimal state.

Watch for more articles about these points soon…

 

Finally, remember to always remember to check with your doctor before drastically changing your diet or exercise habits.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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P.S. Keep an eye out for the next installments of the 100 Best Health Foods.  If you missed volume 1-18:

100 Best Health Foods – Volume 18

100 Best Health Foods – Volume 17

100 Best Health Foods – Volume 16

100 Best Health Foods – Volume 15

100 Best Health Foods – Volume 14

100 Best Health Foods – Volume 13

100 Best Health Foods – Volume 12

100 Best Health Foods – Volume 11

100 Best Health Foods – Volume 10

100 Best Health Foods – Volume 9

100 Best Health Foods – Volume 8

100 Best Health Foods – Volume 7

100 Best Health Foods – Volume 6

100 Best Health Foods – Volume 5

100 Best Health Foods – Volume 4

100 Best Health Foods – Volume 3

100 Best Health Foods – Volume 2

100 Best Health Foods – Volume 1

 

 

 

 

Resources:

http://www.nutritioulicious.com/2010/10/interesting-walnut-facts/

http://www.self.com/flash/nutritionnews/2014/10/fun-facts-pistachios/

http://pine-nuts.us/

http://www.oregonhazelnuts.org/about-us/fun-facts/

https://www.finedininglovers.com/stories/sesame-seeds-facts/

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

 

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