A lot of people are not aware that establishing healthy eating habits is a lifestyle. Many people say that staying healthy is not just about exercising. They say that having a fit body is 80% diet and 20% exercise. That means no matter how much you workout if you don’t eat healthily then you will not see the results you want. So what are the best healthy foods to eat? Here are our top 8 picks.
Almonds contain many vitamins and nutrients which include fiber, magnesium, manganese, vitamin E, fat, protein, copper, vitamin B2, and phosphorus. Additionally, almonds are rich in antioxidants too. Although it is good to note that the antioxidants are found in the brown layer of an almond’s skin.
This very yummy tree nut helps in controlling blood sugar, blood pressure, and cholesterol. It’s easy to munch on these and these are healthier than eating chips. You can add these to salads, or just make your own trail mix with dried fruits.
If you are not a big fan of eating almond nuts, you can choose almond milk and include it in your healthy bowl of oats or cereals.
Another very healthy nut is walnut. The vitamins and minerals you can find in walnuts are copper, folic acid, phosphorus, vitamin B6, manganese, vitamin E, and a lot of good fat. Walnuts can help prevent heart disease and cancer, and also aids in improving brain health.
Walnuts can be consumed in different ways but are usually incorporated with salad or baked goods. You can also make your own trail mix with walnuts and dried fruits.
One of the best and healthiest fishes in the world is salmon. It is well-known for being a great source of omega-3 fatty acids that help improve cardiovascular health. It is also a high-protein fish which can be a better substitute to meat. Other vitamins found in salmon are vitamin B12, selenium, niacin, phosphorus, thiamin, vitamin A, and iron. Salmon helps in having better heart health and prevent some mental disorders.
A healthy way of cooking salmon is by baking or poaching it, then pair with your healthy grains or salad. We also love salmon with a hint of tang from lemons! For more recipes, you can check BBC Good Food.
Other fishes that are healthy and similar to salmon are trout, sardines, mackerel, herring, and anchovies.
The wonders of kale are very underrated. It contains a lot of nutrients that other fruits and vegetables are known for. It’s considered a super green vegetable and is one of the most nutritious foods in the world. So what are the vitamins and nutrients found in kale? It has vitamin C and contains more of it than oranges. It has alpha-linoleic acid (ALA) which is responsible for brain health. Lastly, kale is rich in Vitamin A and even provides more calcium than milk.
Consuming kale can have numerous health benefits. Regular intake can help prevent diabetes, heart disease, and cancer. It can even help protect the bones because of its rich calcium content and aid in digestion because it is fiber-rich.
Kale can be enjoyed in different ways. Most commonly, it is eaten as a salad, sandwich, or consumed as a smoothie. Other great green vegetables that contain a lot of vitamins and antioxidants are spinach, cabbage, and asparagus.
The avocado is also considered another super food that is packed with lots of nutrients despite its high-fat content. Avocados have very little sugar compared to other fruits and are a good source of protein. Aside from that, it contains pantothenic acid, vitamin K, fiber, and ALA. Avocados have many health benefits which include preventing heart disease, decreasing cholesterol levels, regulating blood sugar and blood pressure, and being an anti-inflammatory agent.
You can simply enjoy avocado by putting it on toast with poached egg, sundried tomatoes, and some goat cheese.
Quinoa is dubbed as the “super grain of the future”. It is a whole grain packed with lots of fiber and protein and has a very mild flavor. The combination of fiber and protein helps you feel full longer. Other than that, it contains iron, lysine, magnesium, manganese, and riboflavin.
Quinoa takes around 15-20 minutes to cook and is a very versatile grain. You can mix it in salads or can also go great with grilled chicken and vegetables.
Other substitutes to quinoa can be couscous, bulgur wheat or amaranth.
Eggs are one of the easiest, healthiest foods you can incorporate into your diet. It is easily available and can be consumed in a number of ways. Eggs are a great source of protein and other vitamins such as B-2, riboflavin, and B-12. You can find most of the vitamins and minerals in the egg yolk, and it also contains the healthy fat and cholesterol that our body needs.
We love eggs for breakfast with arugula and cherry tomatoes. Here’s an easy and quick frittata recipe from Williams Sonoma.
“An apple a day keeps the doctor away” is a famous phrase we often hear. In a research done by Florida State University, they studied a number of women who ate apples daily. This resulted in a 23% decrease in their LDL (bad cholesterol) levels and 4% increase in their HDL (good cholesterol) levels.
Apples are rich with an antioxidant called polyphenols that showed extended life spans in animal studies. Polyphenols also destroy free radicals that damage our body.
Apples are usually best eaten raw, but other ways to healthily consume it are to juice it or make a smoothie mixed with kale!
Eating healthy food is a constant decision and should be part of your lifestyle. Having the right amount of these healthy and nutritious foods can have great long-term health benefits and can even help in preventing diseases. Remember that you can shift to having healthy eating habits if you put your mind, heart, and body to it.