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[url=]Introduction[/url]Among the thousands of different foods our world provides, themajority contain at least several of the nutrients our bodies need."The World's Healthiest Foods," however, are those that are the richestsources of many essential nutrients needed for optimal health andvitality; therefore, these foods do the most to promote your goodhealth. Not only are these foods the most nutrient-dense, they arefamiliar, affordable foods that provide great taste as well asexceptional nutrition.
Our website is an information resource designed to help youunderstand why these foods are the cornerstone to your optimalwell-being and can promote healthy aging. We also provide you withquick, easy menus and lots of tips, so no matter what your lifestyle,you will be able to incorporate these foods into your daily life.
So, just what are the criteria used to select a food as one ofthe World's Healthiest Foods? The foods selected as the World'sHealthiest Foods must meet stringent, science-based criteria fornutritional excellence. Read Our Food and Recipe Rating System for a discussion of these issues.
All of these foods must share the following characteristics:
- They are whole foods (in contrast to adulterated or refined) foods.They are real foods complete with all their natural endowment ofnutrients, and they have not been highly processed.
- They are the "Richest Sources of the Essential Nutrients" in their natural state, and not from artificial or synthetic sources.
- They are "Nutrient Dense," which means they contain thehighest amounts of essential nutrients in proportion to the leastcalories and fat.
- They are foods that "Contain No Synthetic, Artificial or Irradiated Ingredients".
- Whenever possible, they are "Organically Grown" to promote not only your health, but also the health of our planet.
For a complete list of the foods that meet all these criteria--the World's Healthiest Foods--click here: Foods/Spices Database[url=]What is meant by "Whole Foods"?[/url]Whole foods contain nothing more than the naturally occurringnutrients and phytonutrients intrinsic to the original plant or animalfrom which the food was derived. Whole foods rely on the naturalcomponents for their delicious flavors, vibrant colors, and richtextures. Whole foods retain all their vital constituents in theoriginal form in which Nature provided to them; no nutrients have beenremoved or remodeled, and no synthetic, artificial chemicals have beenadded.
The word "whole" is derived from the Greek root "holon," whichmeans both a single organism and the entire universe, and signifiesthat these are single entities but are entwined, synergistic liveswoven together to form the whole. The word "food" traces back to theOlde English word "fode," and means to foster, to nourish, and toencourage growth. So, philosophically, the concept of "whole foods" isrooted in an integrated universe in which foods contain the spectrum ofessential, synergistic nutrients that, when consumed, foster in us abalanced vitality and wholeness.
Health-promoting foods such as plant foods contain thousands ofmolecules, some of which have been defined as essential nutrients,vitamins, and minerals, and others are called phytonutrients but arenot designated as "essential". Still, many of these non-essentialphytonutrients have been shown to support health and well-being and areassociated with a decrease in risk of a variety of diseases, such ascancer, heart disease, and chronic conditions like arthritis. (For moreinformation about the benefits of phytonutrients, see the Q&A: "What is the Special Nutritional Power Found in Fruits and Vegetables?".)Processed foods have many, if not all of the phytonutrients removedand, when they do contain nutrients that have been added back,generally contain only a few select vitamins and minerals: A far cryfrom the original food.
For example, whole, unrefined grains, such as wheat, containthree main parts: the germ, or sprouting part of the grain; theendosperm, which contains the starch (calories) to support the youngsprout during its early stages; and the bran, which is the protectivelayer encasing the sprout and its endosperm. In a whole grain food,like whole-grain bread, all three parts of the grain are present; in arefined food, like white bread, the germ and bran are removed, and onlythe starchy endosperm is used.
Each of the parts of the grain has different purposes, andtherefore a different complement of nutrient. The germ is rich inmicronutrients to support the young sprout and contains high levels ofvitamin E and the majority of the B-vitamins, among other nutrients.The protective bran contains a host of micronutrients to protect theyoung sprout from damage by the environment, and these same moleculesprotect your cells, which is one reason the bran is so good for you.The bran also contains over 60 percent of the mineral in grains, and ishigh in fiber. The endosperm, the part that is used exclusively inwhite bread contains some vitamins and minerals, but is primarilystarch. It's easy to see how whole grains provide the spectrum ofnutrients to promote optimal health, whereas processed grains providemainly calories. For a full discussion on the benefits of the spectrumof nutrients in whole foods, such as whole grain wheat, see the FAQ: "How Healthy Nutrition Builds Your Health, Starting with Your Cells".[url=]What are Essential Nutrients and why are they Important?[/url]
Essential nutrients are nutrients that your body can't make onits own, therefore, you must get these important molecules from thefood you eat. Essential nutrients classically include vitamins andminerals, as well as some amino acids and specific fatty acids. Wholefoods are a preferred choice for these important nutrients since wholefoods contain a range of different molecules, and often have thesenutrients at the highest levels. In addition, whole foods have thesenutrients in their natural, unchanged state. Often during processing,these nutrients are either destroyed or can be changed to othernon-nutritious compounds. For example, when oils are exposed to highheat during processing or cooking, not only is their natural complementof anti-oxidants used up, but free radicals and trans-fats may beformed. The result is a food that no longer promotes health.
It's important to remember that for the last 40 years inresearch on nutrition and health, whole foods have typically beenoverlooked in favor of individual nutrients. In fact, concern over asingle nutrient—for example, fat—has often discouraged scientists fromeven considering the valuable role played by whole foods. Olives andhigh-fat fish are perfect examples here. It took very recent researchon the Mediterranean Diet to get researchers away from their assumptionthat these foods could not be beneficial due to their high fat content.Now we know differently, and it's because we have learned to appreciatethe unique benefits of whole foods, each containing its own complicatedand unique matrix of nutrients.[url=]What is a "Nutrient Dense" food?[/url]
Many foods have nutrients in them, but how much do you need toget the "most" nutrients? This is what the concept nutrient denseaddresses. Dense literally means "massed closely together", and withrespect to nutrients can be interpreted as - the most nutrient peramount or serving size.
As an example, think about the white bread discussed earlier,which is made from the endosperm of the grain, which contains themajority of the calories. This white bread contains starch, a handfulof vitamins at relatively low levels. By adding the germ and the bran,and therefore making it a "whole" food bread, few additional caloriesare added, but a large amount of different vitamins, minerals, andphytonutrients are added, as well as the health-promoting fiber. Forabout the same calories, the whole grain bread contains a magnitude ofdifference in both the amount and the number of nutrients. The wholegrain bread is nutrient dense, whereas the white bread is not.[url=]Why Should I be Concerned about Synthetic and Artificial Ingredients?[/url]
If you read a label on a processed food, you will notice anumber of chemical names listed. These chemicals are generally notderived from food, but are made (synthesized) from starting materialssuch as coal-tar or other non-food chemicals.
Un-whole or processed foods must rely upon the addition of avariety of these synthetic compounds to make them seem to be like thewhole food from which they were derived. Most often, processed foodswill contain several synthetic, artificial chemicals for coloring, avariety of compounds for flavoring, and at least one chemical as apreservative.
For a more complete discussion, see Q&A "What Are the Problems with Conventional Foods".[url=]What is "Organically Grown"?[/url]
Organic refers to "earth friendly" and health-supportive methodsof farming and processing foods. Weeds and pests are controlled usingenvironmentally sound practices and sustain our personal health and thehealth of our planet. The term "organic" applies to both animal andplant foods.
Organic farmers do not use pesticides, fungicides orfertilizers in an environmentally harmful manner. Because of this,organically-grown foods do not contain these potentially damagingchemicals. Many of the chemicals used in farming non-organically areclassified as potential cancer-causing agents, and have been shown todamage cells, with the potential of damaging your health. Furthermore,organically grown foods have been shown to contain higher levels of keynutrients that are supportive of optimal health and vitality; that is,they are more nutrient dense than non-organically grown foods. So, byeating organic foods, you can lessen your exposure to noxious, damagingtoxins and provide your body with foods that have a higherconcentration of nutrients at the same time.
For more information on organically grown foods, see the FAQ: "Everything I Need to Know About Organic Foods".[url=]Enjoy the World's Healthiest Foods--It's Simply the Healthiest Way of Eating[/url]
The World's Healthiest Foods are nourishment created by Nature -nothing more added, and nothing taken away. The key to maximizing themany nutritional benefits offered by The World's Healthiest Foods is toenjoy them as part of an overall healthy way of eating. If you chooseto rely on the World's Healthiest Foods for the majority of your meals,you will automatically be:
- Eating fresh fruits and vegetables, whole grains, nuts and seeds,lean meat, fish, and olive oil as the main components of your diet.Without effort, you will be consuming a rich variety of nutrients,including all the essential nutrients that will promote your optimalhealth and energy.
- Using monounsaturated fats like pure extra virgin olive oilthat do not increase your risk for cardiovacular disease, rather thanhydrogenated fats (also called trans-fatty acids or trans-fats).
- Using foods rich in heart-healthy, anti-inflammatory omega-3 fatty acids, such as salmon, tuna, walnuts, and flax seeds.
- Substituting non-fat or low-fat dairy products as alternativesto whole milk products. You'll be getting the same vital nutrients asthose in whole milk, but with far fewer calories and much lesssaturated fat.
- Using only lean meats and getting more protein with less saturated fat.
- Avoiding white sugar, "white" (wheat rather than whole wheat)flour, white pasta and white (refined) rice. By avoiding these highlyrefined foods, which have had the majority of their key nutrientsremoved and remain good sources only of simple sugars and refinedcarbohydrates, you will lower your risk of high blood pressure,elevated cholesterol, obesity, Type II diabetes, and cancer.
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