After years of sorting foods out, measuring the amount of vitamins, minerals, nutritional content and health benefits, scientists and nutritionist now know which are the healthiest foods for our diets.
We’ve come up with a list of foods you simply cannot ignore. From your average everyday veggies to the most delicious fruits, you will surely find something you love here.
1. Spinach
Spinach is one of the healthiest, nutrient-packed foods you can easily find and eat. It’s also available at almost every local supermarket, and it’s not expensive. You can get it fresh, frozen in leaf form, or even canned. Spinach gives you energy, is low in calories but can make you feel sufficiently full, so it is a great weight loss food too. It is packed with vitamin A and vitamin K (1 serving gives you more than half of your daily needs of vitamin A and twice your daily needs of vitamin K).
2. Goji Berries (Wolfberries)
The best goji berries come in dried form, so try to avoid Goji berry juices which may have more sugar content than real nutritional content. They make for a great mid-day snack because the energy value in Goji berries is high for a fruit, sufficient to last you in between meals.
Goji berries have the ability to help us fight fatigue. They contain a lot of vitamin A and C, and about 12 grams of protein per cup of Goji berries.
3. Salmon
The benefits of salmon are well-known, and salmon makes for a perfect meal whether it’s eaten raw (sashimi), smoked or cooked properly (char-grilled, boiled etc).
Salmon contains a lot of omega-3 and as with all fishes, provides a lot of high quality protein with very little unhealthy fats.
Other vitamins and minerals provided by salmon includes vitamin B12, vitamin D, B6, potassium, phosphorus, selenium and niacin (which is good for the skin and hair).
4. Avocado
If you are not a fan of avocado, you should try it again and more importantly, make it a part of your daily diet. Avocados are known for their high amounts of healthy monounsaturated fat. This is a high-fat fruit, which is interesting considering how most of the other fruits are very low in fat or even fat free.
In a serving of avocado, 75% of the fats in avocado is good fats comprising monounsaturated fat (MUFA) and polyunsaturated fat. Unlike other foods which provides fat (mainly meat products), avocado are cholesterol free and sodium free.
5. Broccoli
Broccoli is a healthy food that usually makes for a good side dish in addition to your main course
To get the best out of broccoli, retain its nutrients and taste by steaming it. The fiber in broccoli will help your digestion, and it’s also a good source of calcium. One serving of broccoli contains a lot of vitamin C – literally all you will need for the day!
6. Almonds
Almonds are the perfect, ideal snacking option. They are a great source of protein, are said to prevent heart attacks and reduce bad cholesterol levels. Almonds also have nutrients like iron and vitamin B2 which are essential for your body.
7. Beetroots
If you are going to eat beetroots, always look for the fresh vegetable and not the pickled beets you can find in jars and salads. Yes, it does take a lot of time to decently prepare and cook beetroot, but it is totally worth the time and effort because beets contain boron which will make you feel more energized!
Apart from that, beets are great for your brain and can help in controlling your blood pressure. Because beets contain a large amount of vitamins and minerals, you can simply add them to your smoothies and juices to make them a lot healthier, without adding any fat or much calories. 100g of beetroots provide only 43 calories and 0 fat!
8. Sweet Potatoes
Sweet potatoes are easy to cook and they make for a great meal for young children. They keep you full and they contain a high amount of fiber which is vital for your digestive system. In general, they are a good addition to any meal, be it breakfast, lunch, dinner or even as a mid day snack.
Eating sweet potatoes regularly help to prevent strokes, keep your skin fresh, help you feel relaxed, and they also contain a lot of antioxidants. They also contain high amounts of vitamin A, in many cases enough to meet over 90% of a person’s daily needs!
9. Raspberries
Berries in general are full of antioxidants, but raspberries stand out because of their high amounts of vitamins and minerals. They are a perfect addition to all sorts of smoothies, not to mention they taste great too when when eating by itself, with yogurt or in your smoothie.
If you are on a weight loss program, have as many raspberries as you like because they are low in fat and high in fibre and vitamin C. Berries are also said to help if you are suffering from arthritis, so give this super fruit a try!
