15 Health Foods to Add to Your Diet

Everyone wants to be super healthy, but is that dream really ever accomplished for the average person? With a daily routine jam-packed with work and extracurricular activities, we often forget to focus on the one thing that contributes most to our health: food. It is important to incorporate all the different kinds of nutritional food groups into your daily diet in an appropriate amount. However, nutritionists recommend incorporating a larger amount of “super-foods” into your diet, in order to boost your health. Super-foods are basically foods that are very rich in nutrients and essential vitamins, and are considered to be beneficial to one’s health and wellbeing. Here is a list of 15 vitamin and mineral packed foods you should add to your diet to make your life healthier:

  1. Quinoa: These gluten-free whole grain seeds are packed with fiber and protein, and can be used as a substitute for rice. A cup of quinoa contains about 222 calories per cup, however, quinoa is said to help feel full for longer, making sure that you stay full even though you are barely consuming any calories.
  2. Kale: Not only does it look healthy; kale has a number of benefits when consumed. In fact, it provides more antioxidants than most other fruits and vegetables out there! It is also a very rich source of calcium, fiber and iron. A cup of kale leaves would only contain about 33 calories, so it is a good idea to incorporate a little bit of kale into every meal.
  3. Low-Fat Yogurt: Yogurt contains the good kind of bacteria like lactobacillus and Bifidobacterium which both promote a healthy gut and gastrointestinal system. It acts as a coenzyme which helps break down food easily and the vitamin B helps bolster the immune system. It is also a great substitute for sour cream or cream cheese.
  4. Eggs: The ultimate breakfast food, of course almost everyone eats eggs. But to perhaps have a healthier diet, you might want to cut off on the ham and cheese omelets. The healthiest way to eat an egg would be to simply hard boil it or poach it. A single large egg is about 70 calories and it offers about 6 grams of protein. It is also a good source of omega-3 fatty acids, which are important for normal body function and heart health.
  5. Apples: The saying, “An apple a day, keeps the doctor away!” didn’t just pop up from nowhere. Apples are great sources of fiber and have a low-calorie count, which make them a perfect snack for any time of the day.
  6. Dark Chocolate: Yes! You can eat chocolate and still be healthy. Dark chocolate helps dilate the blood vessels and holds back stress-induced blood pressure spikes. A few squares of dark chocolate a day could help lighten your mood, and keep your blood pressure in check.
  7. Blueberries: Blueberries contain very high levels of antioxidants and help fight against cardiovascular diseases and even cancer. It contains oleic acid, which is the same heart healthy fat that is found in olive oil. It has also been found to help increase memory performance.
  8. Lentils: This budget friendly food will break your dietary fiber count but not your bank account! Half a cup of lentils contains about 9 grams of protein and about 8 grams of dietary fiber. Not only this, they are also a good source of iron and folate!
  9. Chia: These little seeds are packed with omega-3 fatty acids, fiber, and calcium. If you’re either vegan or vegetarian and don’t take fish, it is a great substitute to get some plant-based omega-3s in your diet.
  10. Garlic: Your date might say no, but your health will not! Garlic contains natural sulfuric compounds that make it heart healthy and helps provide anticancer benefits. It also helps stabilize the intestinal flora and strengthens the immune system.
  11. Tomato Sauce: Tomatoes consist of lycopene and vitamin C which helps keep your skin looking healthy and younger. It also helps reduce the risk of cardiovascular diseases.
  12. Spinach: Spinach consists of vitamin K, which is responsible for promoting strong bones as well as regulating blood clotting. It also consists of iron, calcium and folate, and is low in cholesterol.
  13. Olives: Olives contain only about 7 calories per jumbo olive, and are a great source of heart-healthy monounsaturated fats! They are also very high in vitamin E and other powerful antioxidants.
  14. Sardines: A great source of vitamin D, omega-3 fatty acids and robust flavor, all packed into a can of tiny fishes!
  15. Broccoli sprouts: Sprouts are packed with a powerful plant chemical known as sulforaphane, which helps prevention of prostate cancer and other types of cancer.

References

  1. "7 Of The Healthiest Foods You Should Be Eating But Aren't." EatingWell. N.p., 2017. Web. 29 Sept. 2017.
  2. Staff, Woman's. "52 Healthy Superfoods You Need In Your Diet." Woman's Day. N.p., 2017. Web. 29 Sept. 2017.
Milaskha MukhiaComment