Healthiest Food You Need To Stock Up On
At this point, food is usually seen as either delicious or healthy. Combining the two together has been fairly tough. This is exactly why many people have given up healthy eating to go back to food that they crave for. But what if we were able to create the perfect blend of healthy food which tastes good as well? Let us look at the top 10 healthiest foods which can be creatively added to our meals without turning anything distasteful.
Do you know that blueberries are among the healthiest foods to eat? Studies have shown that blueberries can help reduce obesity, and also prevent hypertension. It is rich in fiber, antioxidants as well as phytonutrients. All of these are good for our health and can help us stay fit.
2. Sweet potatoes
Include sweet potatoes to your healthy snacks, and your body will thank you. Sweet potatoes was ranked as number one vegetable when compared to other fruits and vegetables for its nutritional value. The study was conducted by the Center for Science in Public Interest, USA. It is rich in dietary fiber. Sweet potatoes have beta-carotene, complex carbohydrates, vitamin C and Vitamin B6. It also has carotene. All these nutrients make it one of the top 10 healthiest foods that you must include in your diet.
If you are thinking of antioxidants, then apples are a great source of antioxidants which help you combat free radicals.
Why do you need to combat free radicals? They lead to many damaging results in the body. Free radicals lead to undesirable changes in the body and lead to many illnesses. They are also associated with the aging process.
Studies in animals have found that a certain antioxidant which is found in apples – polyphenols – can help in extending the lifespan.
It is often referred to as a miracle fruit. Researchers at the Florida State University conducted a study where older women incorporated apples in their diet. Six months later it was found that the level of bad cholesterols had reduced by 23% and good cholesterols increased by 4%. Research has also found that apples have the potential to reduce risks of a stroke.
The nutrient packed almond is also one of the top 10 healthiest foods in our list. It includes nutrients like magnesium, Vitamin E, calcium and iron. Almonds are also rich in fiber and riboflavin.
It is a great food to help maintain good cholesterol levels. One of the main reasons why it is able to do so is because of the fatty acid profile of the nut which makes up 91-94% unsaturated fatty acids.
Almonds have more fiber than any other tree nuts that you could include in your diet.
Broccoli is a great source of fiber, calcium, potassium, folate and phytonutrients. It also contains vitamin C and beta-carotene. This make broccoli as great food which is rich in nutrients.
The phytonutrients reduce the risk of diabetes as well as some heart diseases. It also prevents some cancers. Just 100 grams of broccoli can give you almost 150% of your daily dose of Vitamin C that is recommended by doctors.
Another nutrient in broccoli is sulforphane which has anti-cancer and anti-inflammatory qualities.
6. Oily Fish
Oily fishes like salmon, mackerel, trout, herring, sardines and anchovies are good for the health because of the omega 3 fatty acid content in these fishes. These fatty acids are good for the heart and the nervous system as well.
It has anti-inflammatory qualities as well which can be good for those who suffer from inflammatory conditions like arthritis.
Oily fishes also contains vitamins A and D making them some of the healthiest food to include in your diet.
7. Leafy Green Vegetables
Leafy green vegetables like cabbage and spinach can help reduce the risk of type 2 diabetes. Spinach has vitamins A, B6, C, E and K. It also has selenium, niacin, zinc, phosphorus, copper and folic acid. It is extremely rich in antioxidants as well.
8. Wheat germ
The part of wheat which germinates to grow into a plant is known as wheat germ. It is the embryo of the seed. When cereals are refined, the milling process mills out the germ and the bran.
Wheat germ is rich in many nutrients which are vital for the body. It has vitamin E, folic acid, thiamin, zinc, magnesium and phosphorus. Wheat germ also has fatty alcohols and fatty acids which are essential for your health.
In addition to all this, it is also a good source of fiber.
If you have been avoiding avocados because of their fat content, then it is time you started including them in your diet. Avocados have mono saturated fats, but it also has nutrients like B vitamins, Vitamins K and E and avocados are rich in fiber as well.
Studies reveal that avocados can help in the reduction of cholesterol levels.
Finally, our list of top 10 healthiest foods will be incomplete without the addition of oatmeal. Made of rolled or ground oats, oatmeal is the healthiest food for breakfast.
Recently, people have started taking interest in oatmeal because of its many health benefits. Studies show that oatmeal can help reduce blood cholesterol levels. A bowl of oatmeal every day can reduce cholesterol levels especially if they are too high. This is achieved by the high soluble fiber content of the food.
Oats are rich in complex carbs and water soluble fiber. This means that the process of digestion is slowed down and blood glucose levels are stabilized by oats. Oatmeal is also a good source of omega 3 fatty acids, folate and potassium.
All of these foods are easily available and can be incorporated in your daily diet without destroying the taste of your food. Add these healthiest foods to your kitchen to stay fit.