Your diet plays a critical role in your overall health and wellness. While plenty of foods are available, not everything is healthy, as some foods are full of saturated fats, sugar, and carbohydrates.
The healthiest foods focus on whole foods and incorporate many grains, proteins, vegetables, and fats.
These are some healthy foods you should incorporate into your daily diet. They are not only delicious but are also packed with antioxidants, vitamins, and other nutrients. Find creative ways to incorporate these foods into your diet to enjoy these health benefits.
Here are the 25 foods you need to start with if you want to add more healthy foods to your daily diet.
Eggs
Eggs are a rich source of quality protein. They also contain zeaxanthin and lutein, antioxidants that help keep eyes healthy and reduce the risk of age-related macular degeneration. These antioxidants also protect the skin from UV damage.
Dark Leafy Greens
Kale, spinach, rocket, bok choy, etc., are packed with B vitamins, beta-carotene, minerals, and vitamins C and K. They are also rich in fiber, which keeps you full and helps with digestion. Experts recommend having a sizeable portion of vegetables daily to reduce the risk of heart disease, cancer, and stroke. Simply incorporating vegetables into your salad, a portion into your lunch, and some for dinner will help you attain the recommended portion.
Nuts
Snacking on almonds, walnuts, peanuts, Brazil nuts, and macadamia nuts is better than grabbing an energy bar or baked chips. Nuts are full of fiber, magnesium, vitamin E, and antioxidants. All these nutrients help support the gut microbiome, prevent skin aging, improve memory, and aid in weight loss.
Sweet Potatoes
If you’re looking for an alternative source of carbohydrates, you should consider sweet potatoes. Apart from being rich in beta-carotene, they are also high in fiber and have fewer calories than white bread or muffins.
Greek Yogurt
One serving of plain Greek yogurt contains 345mg of potassium, 270mg of calcium, and 25 grams of protein. Greek yogurt has probiotics that increase your immunity and improve digestion. It’s also an excellent source of calcium. Pair it with some chia seeds, or use it as a dressing mixed with cucumbers, cilantro, and ground cumin.
Avocados
Avocadoes are rich in mono-saturated fats, vitamin E, vitamin K, and B vitamins. They are also a good fiber source and help keep you full longer. Regularly eating avocados lowers cholesterol levels thanks to the monounsaturated fats and fiber content. Skip your regular coffee and have an avocado toast, or switch it to a filling avo smoothie for breakfast.
Berries
Berries are a superfood you should consider incorporating into your diet daily. They are packed with fiber to help with digestion and antioxidants to reduce premature aging and improve immunity. Add blueberries to your chia pudding, experiment with frozen raspberry lemonade, or serve your blueberries over frozen yogurt for a quick snack.
Broccoli
Broccoli isn’t your ordinary vegetable. Besides being a key source of vitamin K, broccoli also contains folate, calcium, fiber, and phytonutrients. It also contains beta-carotene and vitamin C. Research also shows that broccoli has anti-inflammatory and anti-cancer properties thanks to its sulforaphane compound. You can steam, roast, or sautee your broccoli to enjoy its versatility.
Wholegrain Oats
Wholegrain oats are a good source of beta-glucan soluble fiber, which prevents blood sugar spikes and reduces your cholesterol. Oats also have prebiotics and plant protein, which makes them filling. Polyphenol antioxidants in oats are also beneficial for your gut.
You can try a bowl of oat porridge in the morning, sprinkle it over yogurt for a snack, or substitute a heavy dinner with a filling oat smoothie. There are plenty of ways to incorporate oats into your diet.
Dark Chocolate
Dark chocolate contains flavonoids and antioxidants that reduce the risk of heart disease and help manage cholesterol levels. However, consuming too much chocolate isn’t good for your health, and the American Heart Association recommends eating dark chocolate in moderation to enjoy its benefits.
Legumes
Beans, lentils, chickpeas, and other grains are excellent sources of dietary fiber and plant protein. They also contain manganese, magnesium, and B vitamins.
Wholegrains
Quinoa, buckwheat, and brown rice are nutritious and a great source of B vitamins, dietary fiber, and minerals like phosphorous and magnesium.
Seeds
Pumpkin, chia, flax, and sunflower seeds are essential in your diet. Apart from being a rich source of fiber, these seeds contain manganese, magnesium, calcium, and other nutrients that support your immunity and bone health. Add some seeds to your daily diet to enjoy these health benefits.
Fatty Fish
Fatty fish such as sardines, salmon, and tuna are rich in Omega-3 fatty acids, protein, and antioxidants. These nutrients help manage high blood pressure, reduce bad cholesterol, and reduce the risk of eye and heart disease. Their high selenium concentration also makes fatty fish excellent antioxidants that repair damaged cells. The American Heart Association recommends eating a serving or two of fatty fish weekly.
Fermented Foods
Consuming more fermented foods such as sauerkraut, kombucha, kefir, and miso can help with your gut health as these foods are full of probiotics. These nutrients also support your immune system function. Their anti-inflammatory properties also make fermented foods ideal for people looking to lower their cholesterol and blood pressure.
Mushrooms
Mushrooms are a plant-based protein that provides an excellent alternative to meat. They are also rich in antioxidants, fiber, potassium, and vitamin A.
Broth-Based Soups
Broth-based soups with lots of vegetables and lean protein are not only hydrating, but they also nourish you with essential nutrients.
Ginger and Garlic
Ginger is high in antioxidants and has anti-inflammatory properties. It also acts as a digestive stimulant and helps treat colds. Garlic contains allicin and can inhibit bacterial growth. Adding some garlic to your meals also provides anti-inflammatory benefits.
Chicken
Chicken is a rich source of protein and an excellent source of selenium and niacin. Opting for skinless chicken ensures you get less saturated fats. Niacin and selenium protect against cell damage while providing essential energy to your body.
Grass-Fed Beef
Grass-fed beef has monounsaturated fatty acids compared to conventional meat. It’s also an excellent source of iron and protein, which help with muscle development and growth.
Tofu
Tofu is an excellent alternative to beef and chicken if you’re a vegetarian. The plant-based protein is packed with iron, protein, and calcium. It also has isoflavones that help reduce your risk of prostate and breast cancer. You can add tofu to your salads or pan-fry it and add it to your appetizers.
Spaghetti Squash
You should get spaghetti squash if you want to switch up your diet and try new things. Besides being low in calories, you can substitute it with something rich in vitamins A and C, calcium, and fiber. It’s an excellent pasta substitute, especially when baking it in the oven.
Radishes
Radishes are a great source of phytochemicals, including nitriles, indoles, and thiocyanates. They are also packed with vitamins and fiber, which can help prevent some types of cancer.
Wild or Brown Rice
Wild rice has plenty of antioxidants that can reduce your risk of cardiovascular issues and lower your cholesterol. It’s also an excellent alternative to white rice as it has lower calories and carbs. Brown rice is another fantastic alternative thanks to its high fiber content, magnesium, and vitamin B1.
Cottage Cheese
Cottage cheese is protein-rich, perfect for those looking to increase their overall protein intake and lower their carbs. Its versatility also makes it easy to add to your salads or blend into smoothies for a more filling breakfast.
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