What are the qualities that a list of the "healthy foods to eat everyday" should possess?
The said foods should be nutritious, readily available to many, and, most of all, is versatile enough to be prepped in different ways.
It's important to know that healthy eating goes way beyond eating a salad. Healthy eating embodies putting nutrient-rich food that'll enable our bodies to perform at an optimum level. It is in the choices that you make every day. Want to eat a taco? Add black beans to it.
No matter the size of your body, healthy eating is perhaps one of the best preventions against possible ailments and diseases in the future. So, even if you think that you don't need to add any healthy food in your diet, you couldn't be farther away from the truth.
We've rounded up a list of the top 9 healthy foods to eat everyday that are easily included in your meal plans. Take a look:
9 Beneficial Healthy Foods To Eat Everyday
1. Chia Seeds
Chia seeds act as an excellent source of nutrients such as omega 3 fatty acids, antioxidants, and protein. These super seeds are also high in fiber which makes you feel satiated for long and ultimately contribute to weight loss.
The lack of any distinct taste and minuscule size makes it a perfect choice for healthy foods to eat every day. Breakfast oatmeal, cereals, smoothies, salads, eggs- flax seeds can be added to just about anything.
First of all, beans are a major part of every blue zone diet in the world. A blue zone is essentially a region where the human lifespan is considerably higher than average. A blue zone diet emphasizes certain healthy foods to eat everyday. Olive oil, vegetables, beans, fruit, moderate amounts of alcohol, with low meat and dairy consumption.
Beans provide not only a good source of fiber, folate, iron, potassium, and magnesium but also contains little fat, sodium, and cholesterol. Studies show that consuming more beans contributed to a reduced risk of heart disease, obesity, and many types of cancers.
An excellent plant-based protein alternative, beans are renowned for their versatility and variety. Kidney beans, black beans, white beans, pinto beans, soybeans, edamame- your options are endless.
3. Sweet Potatoes
100g of sweet potatoes provides about 2 grams of protein, 3 grams of dietary fiber, Vitamin A, Vitamin B6, and potassium- all for about 90 calories. They offer higher potassium content and higher fiber content gram for gram compared to regular potatoes.
Additionally, sweet potatoes are a great source to get the necessary carbs. A reason for this is because sweet potatoes have a lower glycemic index so they are less likely to cause your blood sugar levels to rise.
Aside from providing a plethora of health benefits, sweets potatoes are incredibly delicious. So, don't hesitate to switch out that plate of french fries for a plate of sweet potatoes fries instead.
4. Dark Chocolate
The health benefits of dark chocolate can be contributed to its main ingredient- cocoa beans. The cocoa bean is an excellent source of minerals, including magnesium, copper, potassium, and calcium.
Dark chocolate contains flavonoids, which help regulate the immune system and reduce inflammation in the body.
Various studies show that a diet high in flavonoids considerably reduces the risk of heart disease. Flavonoids serve as antioxidants and aids in lowering blood pressure and improving cardiovascular functionality.
Studies show that moderate consumption of dark chocolate (less than 100g per day) significantly improves blood sugar levels, lowers bad cholesterol, and normalizes blood pressure.
5. Leafy greens
Studies show that a powerhouse vegetable supply on average, 10% or more of the daily requirement of the 17 necessary nutrients per 100 calories.
The top-rated green powerhouse vegetables are watercress, chard, beet greens, spinach, and chicory. But other vegetables, such as Chinese cabbage, collard greens, kale, and leaf lettuce, are also equally strong contenders.
Leafy greens deliver an array of vitamins, minerals, and phytonutrients. Notably, dark leafy greens are known to be extraordinarily nutrient-dense and low in calories.
But almost any vegetabe that is dark green in color will add value to your diet. Dark leafy greens are a great source of fiber, vitamin A, vitamin C, antioxidants, folate, vitamin K, magnesium, calcium, iron, and potassium.
The tiny garlic makes good taste amazing and has numerous health benefits. The medicinal and healing properties of garlic have been well documented through centuries.
While garlic is an excellent source of manganese and vitamin B6, an excellent source of vitamin C, copper, selenium, phosphorus, vitamin B1, and calcium; it is the sulfur compounds in garlic that deserve the spotlight in terms of health benefits.
The sulfur-containing compounds in garlic have been connected with various health advantages, including:
- cardiovascular system
- immune system
- inflammatory system
- digestive system
- endocrine system
- detoxification system
A high-fat food that's actually beneficial? Yes, it exists. It's almonds. Almonds are high in monounsaturated fats, similar to olive oil, which has been associated with reduced risk of cardiac diseases.
In addition to their cholesterol-lowering effects, almonds' help in reducing heart disease risk can be attributed to the antioxidant provided by the vitamin E present in almonds.
Further research shows that eating almonds reduced the glycemic index (GI) after a meal and controlled the rise of the blood sugar levels subjects' rise of an individual.
Almonds soaked overnight, almond butter, almond added in salads- are just a few of the ways to incorporate these nuts in your diet.
Lentils, a small but nutritional powerhouse of the legume family, are a cholesterol-lowering great source of fiber. Not only do lentils help in lowering body cholesterol levels, but additionally they are incredibly beneficial in managing blood-sugar levels since their high source of fiber content limits blood sugar levels from rising rapidly.
However, these are not the only health benefits lentils offer. Lentils also provide excellent amounts of the seven essential minerals, B-vitamins, and protein- all with virtually no fat. The low-calorie makes lentils a great part of healthy foods to eat everyday and simultaneously aid in weight loss.
The year 2013 was named as 'International Quinoa Year' in recognition of the grain's high nutrient content. With twice the protein present in rice or barley, quinoa is also an excellent source of calcium, magnesium, and manganese. It also provides high levels of several B vitamins, vitamin E, and dietary fiber.
Quinoa is among the least allergenic of all the 'grains', making it a fantastic choice for those suffering from a gluten allergy. Like buckwheat, quinoa contains all nine essential amino acids making it an excellent source of protein.
According to you, among these healthy foods to eat everyday which one is your favorite? Tell us in the comments below.