We all want to improve our diet and eat healthy and but it can be a little overwhelming, given the fact that there’s just so much information out there. Most people also think eating healthy means a complete lifestyle overhaul and that can seem daunting. If you are confused and don’t know how to go about it, we suggest you start by incorporating some nutrient-rich foods into your diet.
Nuts
Many nutritionists seem to be nuts about nuts, and for good reason. They provide plant-based protein, heart-healthy fats, and fiber to keep you feeling satisfied. Research has shown they have many health benefits including promoting a healthy weight and a reduction in heart disease risk factors. Nuts are also packed with healthy polyunsaturated fats and magnesium, two important nutrients for heart health. Antioxidant compounds found in nuts, including ellagic acid and resveratrol, can reduce the wear and tear and free radical damage in your body. In turn, this lowers inflammation, which may reduce cancer risk. Sprinkle nuts on top of salads, chop and add to pancake batter, spoon peanut butter into curries or grind and mix with olive oil to make a marinade for grilled fish or chicken, there are plenty of ways to incorporate nuts in your daily diet.
Know your inner self
Yogurt
Yogurt is known for its probiotic or live beneficial bacteria. Besides that it is shown to reduce the growth of harmful bacteria in the digestive tract. It also helps maintain stable pH-levels in the body. Eating yogurt is indicated to boost our immune system and provide protection against diseases like cancer. Probiotics can help with vaginal yeast infections, inflammatory bowel disease, ulcers, and urinary tract infections. Yogurt is also a great source of bone-building calcium and protein. However, not all yogurts are created equal so look for labeling “live and active cultures” to ensure it contains probiotics. It is also recommended to consume plain yogurt than the various sugared ones that are available in the market these days. If you are vegan or allergic to dairy products you can make your own plant-based yogurt at home. There are various coconut or soy milk yogurt recipes online that are easy to replicate.
Berries
All berries are great sources of fiber, a nutrient that most people don’t get enough of. Fiber helps keep your digestive system healthy and working properly and is good for your heart and your waistline, since it’s so filling. Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. But all berries are good for you so be sure to mix it up. Raspberries boast the most fiber at eight grams per cup, and also contain ellagic acid, a compound with anti-cancer properties. It’s also apparently really good for weight loss. The same amount of blueberries has half the fiber (four grams), but is packed with anthocyanins, antioxidants that may help keep your memory sharp as you age. A cup of strawberries contains three grams of fiber, but more than a day’s recommended dose of skin-firming vitamin C.
Tea
Studies show that if you drink tea regularly, you may reduce your risk of Alzheimer’s, diabetes and some cancers, plus have healthier teeth and gums and stronger bones. Tea may also help with weight loss. Tea is rich in a class of antioxidants called flavonoids. Regardless of the variety of tea you choose, maximize the power of its flavonoids by drinking it freshly brewed. If you want to keep a batch of cold tea in your refrigerator, add a little lemon juice as the citric acid and vitamin C in that squeeze of lemon, lime or orange help preserve the flavonoids.
Green tea contains high doses of catechin, an antioxidant shown to help prevent cell damage in the body. Catechin is believed to help reduce inflammation in the body, which is said to contribute to disease and illness. This powerful antioxidant is shown to reduce high blood pressure and decrease the risk of heart disease. Drink at least four to five cups of green tea every day to reap its benefits.
Oats
Oats are among the healthiest grains on earth. They are a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Extremely high in fiber, many studies have associated regular consumption of oats with lower cholesterol levels, lower blood pressure levels and a lower risk of weight gain. Oats are a good carbohydrate, and they are rich in beta-glucan. Beta-glucan is a powerful soluble fiber that helps to slow the digestion of sugar and keep blood sugar levels under control. Oats are also a great source of quality plant protein helping with muscle growth and repair. Many studies have also shown that eating oatmeal reduces the risk of heart disease. Oats can be an excellent pre- or post-workout meal besides a breakfast staple.
