Many of us believe that excluding unhealthy foods is the key to a healthy diet. However, let’s focus on the health-boosting foods that we should aim to eat daily. If you build your everyday meals around a few of these nutritious foods, you will not only strengthen your body in the long term but also leave less chances for unhealthy snacking.
Let’s not forget that many foods can be healthy and incredibly tasty at the same time. By loading up your plate with whole foods such as fruits, vegetables and quality protein you’ll automatically end up with meals that burst of colour and flavour and that your body will love you for!
Here are the top 10 of incredibly healthy foods that are perfect your daily diet:
Beets contain a fantastic range of protecting pigments, regardless of hue – red, yellow, golden – or portion – root or greens. In fact, consuming beets gives you nearly all the vitamins and minerals that you need while being low in calories and fat. According to scientific studies beets’ high concentration of nitrates have a blood pressure-lowering effect thus reducing the risk of a heart attack, heart failure and stroke.
Honey is commonly seen as a good alternative to refined sugar considering its many medicinal properties including cancer prevention. Honey can decrease ulcers, soothe stomach-related issues, manage glucose levels, help with sore throats and boost athletic performance.
Among the different types of honey, Manuka honey has gained much international attention.
Manuka honey is produced by bees that feed exclusively on the nectar of the flower of the Manuka tree, a scarce and natural resource found only in New Zealand. It is unique as it contains special compounds not found in other varieties of honey.
Here are some of the many Manuka Honey Health Benefits:
- Although Manuka honey is a kind of sugar, it is different from refined sugar which is made up of 100% sucrose with no nutritional benefits. Manuka honey contains both glucose and fructose providing a more balanced energy release. It is a simple sugar which is easier to absorb, and it is nutritionally superior to other sugars.
- Manuka honey contains some essential amino acids, that the body cannot produce on its own and that play many critical roles in our body. Manuka honey is also full of B-vitamins, calcium, copper, iron, magnesium, potassium, sodium, and zinc supporting strong bones and teeth, red blood cell production, muscle function and wound healing.
- Manuka honey has unique antibacterial qualities. One of the major antibacterial components of Manuka honey is a compound called methylglyoxal (MGO). The higher the concentration of MGO, the stronger the antibacterial effect.
Nuts are rich in solid polyunsaturated fats and magnesium, two supplements fundamental for our heart’s wellbeing. Consuming healthy fats from nuts may help lower levels of harmful cholesterol and may also provide better blood sugar control. Studies have shown that including tree nuts in your daily diet is linked with a reduced cancer risk and also an increased survival rate.
Shellfish such as oysters, shrimps, scallops and mussels are loaded with protein and healthy fats that may help with weight loss. They are incredibly rich in nutrients containing omega-3 fatty acids, vitamin B12 and zinc that promote general brain and heart health and strengthen our immune system.
5. Fruits & Vegetables
Fruits and vegetables are high in vitamins, minerals, fiber, and nutrients. Most of them are low in calories while helping you to feel full for longer. Consuming a variety of fruits and vegetables will offer your body a wide range of nutrients. This can also help with the prevention of chronic conditions such as heart disease, stroke, diabetes and some forms of cancer.
Eggs are an excellent protein source and can likewise keep you full for longer with one egg containing around 70 calories and 6 grams of protein. Furthermore, egg yolk contains lutein and zeaxanthin which both play an important role as cancer prevention agents and in maintaining eye health.
Whole grains such as whole wheat, brown rice, quinoa, and oatmeal are healthier than refined grains because they include more fiber, vitamins, and minerals. Because they are high in fiber and complex carbohydrates, whole grains do not break down as quickly as refined grains when digested and do not raise blood sugar levels as quickly. Whole grains may help prevent heart disease, type 2 diabetes, obesity and several types of cancer.
Dairy products such as milk, yoghurt and cheese contain nutrients that are vital for general body health. These nutrients include calcium, potassium, vitamin D and protein. Consuming dairy products daily may prevent osteoporosis and bone fractures and help you maintain a healthy body weight.
9. Dark Chocolate
The cocoa in dark chocolate is incredible healthy, particularly because of its high concentration of disease-fighting antioxidants, which may regulate blood flow and blood pressure. Studies have shown that consuming small amounts of dark chocolate can help reduce blood pressure and lower your risk of heart disease. Choose chocolate with 70% or more cocoa solids that is not loaded with sugar and saturated fat.
Mushrooms are an excellent low-calorie source of fiber, protein and antioxidants. They may also reduce the risk of developing health conditions such as Alzheimer’s, heart disease, cancer, and diabetes. Mushrooms are very high in B vitamins which include riboflavin, niacin, and pantothenic acid, all promoting general heart health. Riboflavin is involved in red blood cell production and transportation of oxygen to the cells. Niacin plays an important role for our digestive system and our skin health.