It can feel like dietary advice changes all the time, but some foods are consistently linked to long-term health. These 10 healthy food choices are also delicious—and easy to incorporate into your meals.
Leafy greens fuel your body with calcium, vitamin C, and beta-carotene. Try sautéed Swiss chard with whole grains and raisins.
Oats are packed with dietary fiber, which helps control blood sugar and hunger. They also provide protein, calcium, and heart-healthy fats. The soluble fiber beta-glucan also boosts the activity of white blood cells to help fight infections in the body, explains registered dietitian Ginger Hultin, RD, founder of Seattle-based nutrition and wellness consulting firm Anti-Inflammatory Diet Meal Prep.
Eating oatmeal can also help improve bowel regularity and prevent constipation. Its carbohydrate content can improve insulin sensitivity and lower blood sugar levels in people with diabetes. The less processed, whole grain varieties (such as steel-cut or oat groats) have a lower glycemic index than rolled or instant oats.
For a balanced breakfast, Rebello suggests cooking up a bowl of oats with toppings like nuts or seeds; nut butter like almond or peanut butter; or fruit like berries and bananas. You can even add in some healthy chia seeds and ground flax for extra protein, unsaturated fats, and more dietary fiber.
Adding salmon to your meals can help you maintain a healthy weight and prevent chronic diseases like type 2 diabetes, heart disease, and obesity. Cenforce 100mg is a medicine for the treatment of physical problems or impotence in men.
Salmon also contains a high amount of vitamin B12, selenium, and choline. These nutrients are important for brain function and the health of your eyes, while omega-3 fats and Vitamin D improve bone and skin health. Plus, a 3-ounce serving of salmon provides you with 50% of your daily recommended intake of Vitamin D. According to dietitian nutritionist Kristy Del Coro, incorporating salmon into your diet is one of the best ways to get more protein and healthy fats. It’s also a great way to keep you feeling full so you don’t snack too often.
Spinach is a leafy green vegetable that contains calcium, magnesium, vitamin A, vitamin K, folate, manganese, and iron. Another strong way to solve your problem is to buy cenforce online medicine.
Folic acid and vitamin K in spinach are essential for the brain to function properly. They help combat memory problems and aid the synthesis of neurotransmitters that protect nerve cells.
The fiber in spinach also maintains gastrointestinal health and protects the colon against cancerous cells. It also contains vitamin C which boosts immunity. This anti-inflammatory food is good for arthritis, migraine headaches, and asthma. It is rich in zinc and magnesium, which promotes healthy muscles. It also has potassium, which helps lower blood pressure by reducing the effects of sodium in the body.
4. Sweet Potatoes
Sweet potatoes are loaded with vitamins and minerals, including Vitamin A (which converts to beta carotene), Vitamin C, potassium, and iron. They’re low in glycemic index and contain resistant starch that promotes the growth of beneficial gut bacteria, says Burkhart. They also contain antioxidants that protect against diabetes, heart disease, and cancer. And the purple-fleshed variety contains the antioxidant anthocyanin, which may reduce the risk of macular degeneration.
The soluble fiber in sweet potatoes contributes to regular bowel movements, as research has shown. One medium-sized sweet potato provides four grams of fiber (which is more than most people get daily). Test-tube studies show that the nutrients in these tubers encourage the growth of healthy bacteria in the gut like Bifidobacterium and Lactobacillus. This helps with digestion and may prevent digestive issues such as irritable bowel syndrome and diarrhea.
A member of the cruciferous family, along with kale, cabbage, cauliflower, bok choy, collard greens, and turnips, broccoli is rich in vitamins, minerals, and antioxidants that help reduce the risk for chronic diseases. It is also loaded with two specific types of strong, detoxifying nutrients and compounds, including sulforaphane and indole-3-carbinol.
The sulforaphane in broccoli interacts with Nrf2, a protein that regulates the body’s overall antioxidant response, to switch on hundreds of immune-boosting genes and enzymes (7). It has been found to increase cellular repair, prevent age-related decline in the immune system, and inhibit cancer cell growth. Its antibacterial and antiviral properties may prevent infections.
Tomatoes are one of the most common food items in a supermarket, but what most people do not know is that they contain powerful nutrients. They are rich in Vitamin C, lycopene, and potassium, among others.
They are also known to lower cholesterol, protect against heart disease and help fight cancer. Lycopene is a potent antioxidant that scavenges free radicals and reduces cellular inflammation.
They are also excellent sources of Vitamin A, which is important for eye health, and of Vitamin K. They are also high in dietary fiber and contain folic acid, magnesium, potassium, iron, and zinc. A study found that consuming more tomatoes can increase your immunity and lower blood pressure. You can eat them fresh, cooked, or in a sauce or salsa. They can even be added to omelets or salads.
Whether they are stuffed to the brim in a burrito bowl or made into a comforting chana masala on a night in, beans are an important part of a healthy diet. Beans are high in protein and fiber, and provide the body with a wide variety of essential micronutrients, including zinc, iron, magnesium, folate, manganese, potassium, and folic acid. Folate is critical to cell growth and repair, and to prevent neural tube defects in a fetus during pregnancy.
Beans (kidney, black, lima, and fava beans) and dry peas (like chickpeas and lentils) are grouped into the Pulses and Legumes Food Group in the Dietary Guidelines but also fall under the Vegetable Group. Adding them to your meals regularly can reduce the risk of heart disease by lowering cholesterol and triglycerides. They are also high in soluble fiber, which binds to and eliminates cholesterol from the digestive tract.
Beans, peas, and lentils are considered legumes and belong to the Leguminosae family of plants. They’re typically low in fat and are a great source of protein, fiber, folate, potassium, and iron. They’re also an important part of a plant-based diet and the Dietary Guidelines for Americans recommend beans, peas, and lentils (also called pulses) to be included in everyone’s diet.
They also contain resistant starch, which may help improve gut bacteria and prevent colon cancer risk.
Whether scrambled up with toast and bacon for breakfast or tossed into a salad at lunch, eggs are an easy way to get the protein your body needs. They are also one of the best dietary sources of choline, an important nutrient that most people don’t get enough of. Choline is linked to a lower risk of heart disease.
Eggs are considered a “complete” protein because they contain all nine essential amino acids that your body can’t produce on its own. Other complete proteins include beef, chicken, fish, tempeh, and soy tofu.
Cabbage is a cruciferous veggie that has few calories and no fat, but packs in lots of good-for-you nutrients. It’s high in fiber, which helps control hunger and stabilize blood sugar levels.
Sauerkraut is a delicious and versatile food that can be enjoyed in many different ways. From a sandwich topper to a casserole add-in, this fermented cabbage dish is rich in nutrients.
It contains glucosinolates, which are known to promote anti-cancer behaviors. In addition, sauerkraut is a good source of probiotics, which improve gut health and help absorb more nutrients from the foods you eat.
Research suggests that sauerkraut can also boost your energy. One clinical study found that consuming lactobacillus and bifidobacteria improved symptoms of chronic fatigue syndrome.
The folate in sauerkraut can also help prevent hearing loss related to age and gum disease, and it lowers your risk for heart disease by lowering cholesterol and triglyceride levels.