10 of the Healthiest Foods You Should Know About

Your body needs nutrients to remain healthy and strong. What I’ve attempted to do here is gather ten of the healthiest foods to help you achieve that goal. These foods are packed with nutrients, taste good and are readily available in supermarkets. Grab a few on your way to and from the local grocery as these picks are affordable. Preparation of these foods is simple, allowing you to gain the nutritional benefits quickly.

Apples

As the saying goes, eating apples helps keep the doctor away. Eating a medium-sized apple before each meal helps curb the appetite, reducing the need to eat more calorie-rich foods. Apples contain phytonutrients which help in regulating the blood sugar levels in your body. It also has flavonoids which inhibit the breaking down of carbohydrates into simple sugars. Each apple contains approximately 3 grams of fiber, which is not as much as other types of fruits. However, the combination of fiber and other nutrients helps in reducing the level of blood fats, preventing the development of heart disease.

Berries

Berriies such as strawberries, blueberries and raspberries are packed with phytonutrients, Vitamin C, fiber and folate among others. They are also some of the richest sources of antioxidants among different types of foods. New studies indicate that the antioxidants help in improving memory, eyesight and reducing the chances for developing cancer. In general, berries are labeled as low-GI fruits. GI stands for Glycemic Index that allows foods you eat to be digested more slowly and gives you a feeling of being full much longer.  Also, regular consumption of low-GI foods helps in regulating blood sugar levels in the body. Preparation of berries is easy. Simply wash, rinse then consume fresh or part of another dessert.

Nuts

There are many types of nuts, each with a different set of nutrients. In general, most types of nuts can help in lowering the risk for heart disease by at least 15%. An ounce of peanuts contains 166 calories, 2 grams of fiber with 14 grams of fat. Half an ounce of almonds contains 83 calories and 7 grams of fat. An ounce of walnuts contains 182 calories and 17 grams of fat. On the other hand, cashews have some of the lowest amounts of fat content, most of which is unsaturated oleic acid. Oleic acid is a good replacement for foods that high in saturated fat that come from animal fat sources.  A quarter cup contains 25% of the RDA for magnesium which is beneficial for developing strong bones, muscle tone and nerve regulation. It can also prevent the formation of gallstones

Salmon

Salmon is a rich source of omega-3 fatty acids and a good source of protein. The omega-3 fatty acids is known to increase HDL (good) cholesterol levels and reduce LDL (bad) cholesterol levels. Studies indicate that the omega-3 fatty acid, Vitamin D and Selenium levels also help in protecting the joints from inflammation, improving memory and eyesight while reducing the risk of developing cancer. Consuming at least two servings of salmon each week is recommended to reap its benefits. Three ounces of cooked salmon is shown to contain between 155 to 225 calories and between 5 to 15 grams of fat.

Chicken

Skinless chicken, in particular, is a great source of low-fat protein. Older people will greatly benefit from consuming chicken as it reduces bone loss. Only three ounces of cooked chicken is enough to give you 162 calories and six grams of fat with 1/3 of the recommended daily allowance of niacin. Niacin is a form of Vitamin B which helps protect the body from cancer and Alzheimer’s disease. Chicken also contains Selenium which strengthens the immune system. It also contains Vitamin B6 which provides the body energy and improves cardiovascular health.

Yogurt

Yogurt is made by fermenting milk, transforming lactose into lactic acid. The live bacteria inside yogurt helps strengthen the immune system and stops yeast infections from developing. Drinking yogurt helps build bone and cartilage, preventing or reversing the development of osteoporosis. Another benefit is that this dairy product also lessens the risk of developing colon cancer. The Lactobacillus bacteria aid the body in reducing the effects of inflammatory ailments, including arthritis. Combined with Bifidobacterium lactis, both types of bacteria protect the lining of the stomach from ulcers. Three ounces of probiotic yogurt consumed daily can also reduce LDL levels while raising HDL levels. Choose low-fat yogurt for the best results.

Eggs

Other than skinless chicken, eggs are an affordable way of getting protein. Each egg contains around 6 grams of protein, 68 calories and 113 milligrams of choline. Choline is important for brain, nerve and muscle function. The same substance also helps in reducing inflammation. Although known to contain high levels of cholesterol, studies indicate that a low-fat diet which includes one or two eggs daily will not increase cholesterol levels. It also prevents the formation of blood clots, lowering the chances of experiencing a heart attack or stroke. Eggs also contain lutein which helps protect your eyesight from degeneration due to age.

Soybeans

Soybeans and tofu are both foods rich in nutrients and can be used to as a meat substitute. In terms of protein, a cup of soybeans offers 57% of the RDA for protein, 300 calories with only 2.2 grams of fat. Consumption of soybeans causes the body to produce fewer fat cells, allowing you to stay leaner and healthier. Soybeans can also reduce blood pressure and cholesterol levels. It also reduces the risk of diabetes and related diseases such as kidney and heart disease. The isoflavones inside the soybeans promote bone formation while the choline reduces the risk of chronic inflammation. Eating soybeans has also been shown to promote gastrointestinal health and reduce the risk of developing prostate and colon cancer.

Whole Grains

Whole grains such as oats, barley, wheat and bran contain antioxidants that are not present in fruits in vegetables. They contain fiber which helps reduce cholesterol levels by at least 5% and chances of developing heart disease or certain types of cancers. Fiber also prevents the formation of gallstones. The recommended dose is three to five servings of whole grains on a daily basis. Be sure to look for the term “whole grains” when shopping for products such as breads, pasta and the like.

Onions

As on of the world’s healthiest foods, this type of vegetable is known to be rich in flavonoids which can help protect the person against cancer. Its sulfuric components can effectively reduce cholesterol levels, enhance cell membrane function and reduce unwanted blood clots. Consumption of onions also supports bone growth. Onions also prevent inflammation and the development of cancer cells in the body. Most of the nutrients are contained in the outermost layers of the onion. Be sure to peel as little as possible to retain most of the nutrients.

No related posts.