We all want to live longer and enjoy a healthy life don't we? The question is how to go about that. Well the first thing is to eat the right foods. The secret is in the foods we eat even though they vary a great deal and are very different. You can achieve a long healthy life with a great life expectancy just by eating the correct foods.

So what are the top ten foods that pack a punch and have the benefit of giving you energy, vitality and all around good health?

1. Beans - OK, be careful here, especially if they give you gas you should take some precautions. There's (kidney, navy, lentis, chickpeas and Northern) beans and they are full of protein. This protein is great as it contains very little fat, carbs and calories. Eating a good portion of beans every day will help your digestive system and keep it healthy especially if fiber is a problem for you.

2. Oatmeal - One of my favorite cereals. Just go ahead and make it yourself with rolled oats or just use the quick instant kind. Oatmeal is becoming known as a food that helps lower blood cholesterol. Oatmeal is a grain that fills, gives needed fiber and helps keep blood sugar at a constant level. This is a food you should definitely be considering.

3. Fruits - Fruits contain Vitamin C and A which are antioxidants which help fight free radical damage and help reduce the risk of cancer in the body. Berries like blueberries and grapes provide the most antioxidants. But for maximum health and full benefits you should be eating a wide variety of fruits in an array of colors. This with the combined efforts of the antioxidants will help boost your immune system and keep you looking and feeling younger longer.

4. Allium foods - Garlic, onions, leeks and shallots are all in this category. These foods are known to help against the risk of cancer and other ailments and garlic also helps to lower your cholesterol levels. Other benefits are that they prevent blood clots and lower blood pressure. These vegetables eaten in their natural state have great health benefits and so are very powerful.

5. Salmon - If you exercise regularly, and you should then salmon which is rich in protein is a great tool to help build muscle and restore health to muscles after a tough workout. Salmon also fights against heart disease because it is rich in omega-3 fatty acids. Salmon contains good fats your body will love and it is good for people of all ages including children.

6. Flax seed - This is another food that contains omega-3 fatty acids so we know it is good already. You get more ammunition to fight high cholesterol, heart disease and diabetes with this seed because it contains the added omega6 and omega-9 fatty acids. You can add this seed to pancakes, smoothies or just sprinkled in yogurt to make it all the more enjoyable in your diet.

7. Peppers - Here again we find antioxidants like beta-carotene and vitamin C. They certainly are colorful and will brighten up any plate and they can range from being mild to blazing heat. All peppers contain Capsaicin which acts as an anti-inflammatory as well as a pain reliever with the added benefits of lowering cancer risks and heart disease. Peppers are great in salads, salsa and will spice up any dish you can muster up.

8, Nuts and seeds - If you like foods that provide good fats then nuts are for you. Check out Peanuts, almonds, Brazil nuts, walnuts and pistachios for your fill of good fats and plenty of protein. Eat them crushed instead of bread crumbs which are much higher in carbs. You are best to eat them out of the shell just like that with no additives and you will have the added protection of lower cholesterol.

9. Acai - If your looking for a berry that provides energy than this is for you. You will have increased energy and plenty of antioxidants working for you. Acai juice is available along with supplements in your local health food store, so feeling better and looking better just got a whole lot easier.

10. Yogurt - Fat free is the best for you. You will find good vitamins like Vitamin B, protein and calcium in your favorite flavor of yogurt. Yogurt can take the place of milk to get your calcium for building strong bones and teeth. A healthy digestive system is another great benefit from live yogurt.

Remember your goals are to build a better healthier body. This is a goal you can reach just by eating the right foods and combining that with a little exercise. You need to keep your energy levels high, your immune system strong and your muscles flexible and healthy to give you that overall complete and total fit body we all want.