Hello! Today I will provide a list of foods to add to any diet for a boost of health. These foods have a plethora of ways to sneak into any meal. Some can make a delicious dessert guilt free! This list will give you some of the tools you need for better health and happier living. So, enjoy, and happy healthy eating!
- Spinach
Spinach is a wonderful leafy green. Honestly, just eat any green leafy vegetables. But, spinach is one of the most versatile vegetables out there. It can hide in any dish with little-to-no taste. This food also comes with some pretty awesome health benefits. It can help prevent all types of cancer and reduce blood pressure issues. It is loaded with nutrients like calcium, iron, vitamins A, K, C, and folic acid (Vitamin B9). It is also low in calories. So, eat up and feel great! You can put it in spaghetti, use it as a base for your salad or put it on homemade pizza.
- Blueberries
This delicious berry has so many health benefits that it’s hard to count. If you want pretty skin, have some blueberries for breakfast. It also has components that help with diabetes management, weight maintenance, mental health, cancer prevention and blood pressure problems. They have a high Vitamin C (heart disease prevention and skin health) and K (bone health) content. Fun fact: blueberries make a fantastic dessert. It’s also great on toast with almond butter. Or add them to your pancake batter for a dose of healthy flavor.
- Chia Seeds
These tiny little seeds have been considered a superfood by experts in the health sciences. They provide omega-3 fatty acids, antioxidants, fiber, iron and calcium. Omega-3 fats help raise good cholesterol, protecting against heart attacks and strokes and are also good for keeping your skin plump and hydrated. Fiber prevents colon cancer and keeps you “regular.” Many people think fats are a contributor to weight gain, but this little guy can help you lose weight due to the fiber content, which keeps you feeling full for a longer period of time. Chia seeds are best for breakfast but can also be a dessert. Mix honey, chia seeds and any liquid of choice together and let the mixture sit overnight, and you’ll have a pudding consistency. Add fruit for extra flavor.
- Salmon
Many people have an aversion to fish, but this guy is a powerhouse of nutrients! As a fantastic source of Omega-3 fatty acids, it can reduce inflammation in your body, lower blood pressure and decrease risk factors for most chronic diseases. It is also a great source of protein, which helps build muscles, healthy bones and heal injuries. Salmon is also a wonderful source of all the B vitamins, which helps with energy production and skin, brain and bone health. It provides a nutrient called selenium, which helps keep your thyroid gland in check, preventing thyroid-related health conditions and cancers. This fish can be made in any way. It can be grilled, broiled, baked, pan-seared, fried, etc. Pair with any vegetable or some brown rice, and you’ve got yourself a delicious and equally nutritious meal! (1)
- Broccoli
This versatile vegetable is as healthy as it is delicious. It belongs to a family of vegetables called cruciferous vegetables, and this family is known for its antioxidant content, specifically the antioxidant that prevents cancerous cells from growing. The calcium content in broccoli helps to protect bone health and Vitamin K. This can help prevent bone-related diseases like osteoporosis. Vitamin C helps the skin stay nice and blemish-free. The fiber can help prevent digestive distress and inflammation. Broccoli is wonderful when roasted with olive oil and oregano, steamed, or grilled. Pair it with a good, healthy protein source, and your body will thank you! (2)
- Quinoa
This perceived grain is actually a seed, and it is loaded with nutritional information. It is a fantastic source of non-animal protein, which anyone going vegan or who already is vegan should know. Quinoa has exceptionally high fiber content, higher than most other foods. It is acceptable in a gluten-free diet and for people with celiac disease. Iron and magnesium are plentiful in this food, too. It is high in antioxidants as well, and it has been known to help people in their weight loss journeys. It can be easily cooked like rice or pasta and thrown into a casserole, salad, or served on its own.
- Dark Chocolate
Rejoice, fellow chocolate lovers! Turns out, our favorite treat can be good for us, but there’s a catch; it depends on the type you get. Milk chocolate is a no-no because the sugar content is through the roof! Dark chocolate, at least 60% cocoa, is where all the good nutrients lie. Even then, however, there will be sugar in it, so for best results, consume in moderation. 70-85% cocoa chocolate contains lots of fiber, iron, magnesium, copper, manganese and other vital nutrients. Dark chocolate, or its purest form cocoa, is one of the most antioxidant-rich foods in the world. It can lower bad cholesterol and raise good cholesterol. It can also reduce insulin resistance, which is a problem for those suffering from diabetes or heart-related illnesses. Chocolate can help protect your skin from sun damage. That’s right, ladies, our favorite treat can actually help us stay pretty. Brain function is also positively affected by chocolate consumption. I’m pretty sure I don’t have to explain how to use chocolate; we all know how.
- Sweet Potatoes
This colorful vegetable is not only pretty, but also insanely good for you! It is highly nutritious, containing lots of fiber, vitamins and minerals. The fiber and antioxidants in sweet potatoes can help maintain a healthy gut, which means a generally healthy body. It may also have cancer-fighting properties. Most famously, sweet potatoes are full of vitamin A (beta-carotene), which helps to maintain good vision and prevent eye-related health conditions. It also contains antioxidants that can prevent cognitive decline and related diseases, as well as other minerals that can support your immune system, which means getting sick less often, and we all want that! This vegetable is very easy to add to your meals. They can be roasted, fried, baked, mashed, steamed and many more. For extra nutrients, leave the skin on, but they are still delicious and nutritious without the skin. (3)
- Olives/Olive Oil
These little guys come in different varieties and colors. Whole olives are widely disliked, but olive oil is commonly used. Both are very nutritious, mostly because of the Omega-3 fatty acids, which have many benefits, including skin and brain health and heart disease prevention components. They contain many beneficial vitamins and minerals, including vitamin K, iron, copper and calcium. Olives are also associated with improved bone and heart health. One downside of olives is the brine they are often packaged in. The salt content is very high, so be careful and consume in moderation. Whole olives can be added to salads or eaten plain as a snack. Olive oil is a great replacement for your conventional butter and works as a great oil for roasted veggies. Fun fact: some people are allergic to the pollen from an olive tree, but the actual fruit is generally tolerated well. Enjoy!
- Tomatoes
Is it a fruit? Is it a vegetable? Who knows, and when it’s so nutritious, who cares what it’s classified as. This bright red food is loaded with nutrients, such as antioxidants, vitamin C, vitamin K, folic acid and potassium. All these are good for a variety of benefits, including heart disease prevention and bone health. The most abundant component, lycopene, helps with skin health and prevents sunburns. This component may also aid in the prevention of other diseases. The tomato is one of the most versatile foods on the planet. It can be added to sandwiches, salads, casseroles and burgers. It can also be made into sauces and dressings. So many options to choose from! (4)
There you have it! A list of foods for better help, along with some suggestions on how to add these essential treats to your diet. Your recipes will be much more colorful now, and your body will love you for it. Thank you for reading and have fun!
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