10 Must-Eat Foods For A Healthy Diet
10 Must-Eat Foods For A Healthy Diet
- Nuts
Nuts are also a great source of protein and are packed with fiber antioxidants, fatty acids, and vitamins and minerals. Nuts are also packed with calories - so enjoy them in moderation. However, you should be aware that those calories come mainly from high levels of monounsaturated fats – which are extremely good for you. Eating foods rich in these fats can help lower bad cholesterol and cut your risk of heart disease and stroke. We’re not just talking peanuts here – look for Brazil nuts, cashews, walnuts, pecans, and pistachios.
- Oily Fish
Oily fish - such as salmon, mackerel, sardines, and trout - are renowned for their health benefits. Again this is when eaten in moderation. The ideal amount is between two and four portions a week. Not only are they a great source of vitamins and minerals - including immune-boosting vitamins A and D - but they are rich in omega-3 fatty acids. These super healthy unsaturated fatty acids have many health benefits and have been linked to a lowered risk of heart disease, brain damage, stroke, dementia, and prostate cancer. Research also suggests omega-3 fatty acids can benefit eye health by halting the progress of age-related macular degeneration.
- Beetroot
Beetroot is one of the most recent vegetables to be hailed as a ‘superfood’. Studies have suggested that drinking beetroot juice can improve stamina when exercising, lower cholesterol and blood pressure, boost heart health and liver function, reduce the risk of dementia and fight against cancer. This versatile vegetable is also a good source of many vitamins and minerals, including vitamin C, which is important for tissue growth and repair. It also provides folate, which is great for pregnant women as it helps to reduce the risk of birth defects in unborn babies, as well as helping to prevent anemia.
- Onions
Well, we’re not just talking onions here – the wider food family includes garlic, leeks, and chives. All can do wonders for our health. Studies have suggested that both onions and garlic can help reduce cholesterol, while findings published in the Journal of Nutrition showed that onions could help lower blood pressure. Onions and garlic also have antiviral and antibacterial properties, so can help to fight against bacteria and illness in the body. Another study by researchers at Kings College London and the University of East Anglia found that eating foods from the onion family could help prevent hip osteoarthritis.
- Dark Leafy Greens
We’ve all been told to ‘eat our greens’ as children. And it seems our parents were right. Dark, leafy greens such as spinach, watercress, and kale are bursting with nutrients including iron, calcium, potassium, and vitamin C, and packed with health-boosting phytonutrients. Some of the reputed health benefits of eating your greens include lower blood pressure, improved eye health, and a reduced risk of cognitive decline.
- Quinoa
Quinoa is a recent discovery for many, but has become widely available and is a must on any healthy eater’s shopping list. Mostly treated as a grain (although it is actually a seed) it can be used in the place of pasta, wheat, or oats for an extremely nutritious meal. Quinoa, like most grains, is high in fiber, making it great for the digestive system. However, perhaps its best attribute is that it is one of the few plant sources of high-quality protein containing all eight essential amino acids. On top of this, it is a great source of nutrients including magnesium, manganese, iron, calcium, potassium, and several B vitamins.
- Berries
Acai berry, blueberry, goji berry, blackberry... there almost seems to be too many berries to choose from. Luckily, you generally can't go wrong with any commercially available berry. These super healthy fruits are extremely high in antioxidants. Many different berries have individual health benefits, including the ability to help prevent dementia (blackcurrants and boysenberries), fight off colon cancer (blueberries), improve vision (bilberries), and ward off urinary tract infections (cranberries)
- Oats
Oats are a key part of a healthy diet as they provide slow-release energy, meaning that they will keep you feeling fuller for longer.
Grains are notoriously good for your health and the closer they are to their natural state when eaten the better their benefits. This means that whole oat is a particularly good choice. Oats contain many minerals, including zinc, iron, and calcium and are a good source of B vitamins, which are great for the nervous system. They also have many other health benefits. These include helping to reduce the risk of heart disease and diabetes, lower cholesterol, reduce blood pressure, and benefit the digestive system.
- Beans
Many people’s diets rely on the humble bean, either in its dry, canned or baked form - and the great news is that beans are good for our health too. Studies have found that beans are a great source of antioxidants, protein, and nutrients (such as iron, manganese, and B vitamins). Beans are also high in soluble fiber, which can help to reduce cholesterol, stabilize blood sugar, and improve the digestive system.
- Tomatoes
Basic salad ingredients, such as the tomato, are often overlooked for their health-giving properties. But scientists have recently revealed that eating a diet rich in tomatoes may help to reduce the risk of conditions such as prostate and lung cancer. Some other benefits attributed to eating the tomato include a strengthened immune system, better heart health, and the prevention of blood clots.
- Dark Leafy Greens
We’ve all been told to ‘eat our greens’ as children. And it seems our parents were right. Dark, leafy greens such as spinach, watercress, and kale are bursting with nutrients including iron, calcium, potassium, and vitamin C, and packed with health-boosting phytonutrients. Some of the reputed health benefits of eating your greens include lower blood pressure, improved eye health, and a reduced risk of cognitive decline.
- Quinoa
Quinoa is a recent discovery for many, but has become widely available and is a must on any healthy eater’s shopping list. Mostly treated as a grain (although it is actually a seed) it can be used in the place of pasta, wheat, or oats for an extremely nutritious meal. Quinoa, like most grains, is high in fiber, making it great for the digestive system. However, perhaps its best attribute is that it is one of the few plant sources of high-quality protein containing all eight essential amino acids. On top of this, it is a great source of nutrients including magnesium, manganese, iron, calcium, potassium, and several B vitamins.
- Berries
Acai berry, blueberry, goji berry, blackberry... there almost seems to be too many berries to choose from. Luckily, you generally can't go wrong with any commercially available berry. These super healthy fruits are extremely high in antioxidants. Many different berries have individual health benefits, including the ability to help prevent dementia (blackcurrants and boysenberries), fight off colon cancer (blueberries), improve vision (bilberries), and ward off urinary tract infections (cranberries)
- Oats
Oats are a key part of a healthy diet as they provide slow-release energy, meaning that they will keep you feeling fuller for longer.
Grains are notoriously good for your health and the closer they are to their natural state when eaten the better their benefits. This means that whole oat is a particularly good choice. Oats contain many minerals, including zinc, iron, and calcium and are a good source of B vitamins, which are great for the nervous system. They also have many other health benefits. These include helping to reduce the risk of heart disease and diabetes, lower cholesterol, reduce blood pressure, and benefit the digestive system.
- Beans
Many people’s diets rely on the humble bean, either in its dry, canned or baked form - and the great news is that beans are good for our health too. Studies have found that beans are a great source of antioxidants, protein, and nutrients (such as iron, manganese, and B vitamins). Beans are also high in soluble fiber, which can help to reduce cholesterol, stabilize blood sugar, and improve the digestive system.
- Tomatoes
Basic salad ingredients, such as the tomato, are often overlooked for their health-giving properties. But scientists have recently revealed that eating a diet rich in tomatoes may help to reduce the risk of conditions such as prostate and lung cancer. Some other benefits attributed to eating the tomato include a strengthened immune system, better heart health, and the prevention of blood clots.
- Quinoa
Quinoa is a recent discovery for many, but has become widely available and is a must on any healthy eater’s shopping list. Mostly treated as a grain (although it is actually a seed) it can be used in the place of pasta, wheat, or oats for an extremely nutritious meal. Quinoa, like most grains, is high in fiber, making it great for the digestive system. However, perhaps its best attribute is that it is one of the few plant sources of high-quality protein containing all eight essential amino acids. On top of this, it is a great source of nutrients including magnesium, manganese, iron, calcium, potassium, and several B vitamins.
- Berries
Acai berry, blueberry, goji berry, blackberry... there almost seems to be too many berries to choose from. Luckily, you generally can't go wrong with any commercially available berry. These super healthy fruits are extremely high in antioxidants. Many different berries have individual health benefits, including the ability to help prevent dementia (blackcurrants and boysenberries), fight off colon cancer (blueberries), improve vision (bilberries), and ward off urinary tract infections (cranberries)
- Oats
Oats are a key part of a healthy diet as they provide slow-release energy, meaning that they will keep you feeling fuller for longer.
Grains are notoriously good for your health and the closer they are to their natural state when eaten the better their benefits. This means that whole oat is a particularly good choice. Oats contain many minerals, including zinc, iron, and calcium and are a good source of B vitamins, which are great for the nervous system. They also have many other health benefits. These include helping to reduce the risk of heart disease and diabetes, lower cholesterol, reduce blood pressure, and benefit the digestive system.
- Beans
Many people’s diets rely on the humble bean, either in its dry, canned or baked form - and the great news is that beans are good for our health too. Studies have found that beans are a great source of antioxidants, protein, and nutrients (such as iron, manganese, and B vitamins). Beans are also high in soluble fiber, which can help to reduce cholesterol, stabilize blood sugar, and improve the digestive system.
- Tomatoes
Basic salad ingredients, such as the tomato, are often overlooked for their health-giving properties. But scientists have recently revealed that eating a diet rich in tomatoes may help to reduce the risk of conditions such as prostate and lung cancer. Some other benefits attributed to eating the tomato include a strengthened immune system, better heart health, and the prevention of blood clots.
- Oats
Oats are a key part of a healthy diet as they provide slow-release energy, meaning that they will keep you feeling fuller for longer.
Grains are notoriously good for your health and the closer they are to their natural state when eaten the better their benefits. This means that whole oat is a particularly good choice. Oats contain many minerals, including zinc, iron, and calcium and are a good source of B vitamins, which are great for the nervous system. They also have many other health benefits. These include helping to reduce the risk of heart disease and diabetes, lower cholesterol, reduce blood pressure, and benefit the digestive system.
- Beans
Many people’s diets rely on the humble bean, either in its dry, canned or baked form - and the great news is that beans are good for our health too. Studies have found that beans are a great source of antioxidants, protein, and nutrients (such as iron, manganese, and B vitamins). Beans are also high in soluble fiber, which can help to reduce cholesterol, stabilize blood sugar, and improve the digestive system.
- Tomatoes
Basic salad ingredients, such as the tomato, are often overlooked for their health-giving properties. But scientists have recently revealed that eating a diet rich in tomatoes may help to reduce the risk of conditions such as prostate and lung cancer. Some other benefits attributed to eating the tomato include a strengthened immune system, better heart health, and the prevention of blood clots.
Oats are a key part of a healthy diet as they provide slow-release energy, meaning that they will keep you feeling fuller for longer.
Grains are notoriously good for your health and the closer they are to their natural state when eaten the better their benefits. This means that whole oat is a particularly good choice. Oats contain many minerals, including zinc, iron, and calcium and are a good source of B vitamins, which are great for the nervous system. They also have many other health benefits. These include helping to reduce the risk of heart disease and diabetes, lower cholesterol, reduce blood pressure, and benefit the digestive system.
- Beans
Many people’s diets rely on the humble bean, either in its dry, canned or baked form - and the great news is that beans are good for our health too. Studies have found that beans are a great source of antioxidants, protein, and nutrients (such as iron, manganese, and B vitamins). Beans are also high in soluble fiber, which can help to reduce cholesterol, stabilize blood sugar, and improve the digestive system.
- Tomatoes
Basic salad ingredients, such as the tomato, are often overlooked for their health-giving properties. But scientists have recently revealed that eating a diet rich in tomatoes may help to reduce the risk of conditions such as prostate and lung cancer. Some other benefits attributed to eating the tomato include a strengthened immune system, better heart health, and the prevention of blood clots.
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