All of us want to eat well and stay fit but not many of us know how to do that. Here are some foods you can incorporate in your diet to start eating healthy.
These small fruits pack a lot of flavor and plenty of health benefits. Kiwis have about twice as much vitamin as oranges. They are also an excellent source of potassium and phytonutrients. Kiwis also have vitamin K, vitamin E, and folate. They also have a lot of antioxidants and are a good source of fiber. Kiwis have plenty of fiber, which is already good for digestion. They also contain a proteolytic enzyme called actinidin that can help break down protein.
Quinoa is technically a seed, but it cooks and tastes like a grain. It’s ideal for salads—warm or cold—and can be used in soups, as a pilaf-like side dish, or formed into patties to make homemade veggie burgers. And because it’s a complete protein (containing all nine essential amino acids), it’s an excellent ingredient to use in vegetarian dishes. Since it’s gluten free and grown organically, quinoa has become quite a popular healthy food.
Walnuts are an excellent source of omega-3 fatty acids, which help lower bad cholesterol (LDL) and raise the good cholesterol (HDL) in your body. Walnuts also contain antioxidants, which can help protect against free radical damage. It also has significant protein and fiber. A study in older adults linked regular consumption of walnuts with significant memory improvement. Walnuts are most often eaten on their own as a snack but they can also be added to salads, pastas, breakfast cereals, soups, and baked goods.
Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances generated in the body that cause undesirable changes. They are involved in the aging process and some diseases. Some animal studies have found that an antioxidant found in apples (polyphenols) might extend lifespans. Apples have also been called “miracle fruits.” A study found that older women who started eating apples daily experienced a 23 percent drop in levels of bad cholesterol (LDL) and a four percent increase in good cholesterol (HDL) in just six months.
Mushrooms have a lot of nutritional benefits and can make a great alternative for meat in vegetarian dishes because of their complex, savory flavor, and firm texture. Moreover, mushrooms are the only plant source of vitamin D (a nutrient many of us are apparently deficient in). It helps prevent cell damage and many varieties of mushrooms are also thought to have immune-boosting and anti-cancer properties.
Eggs have long had a bad rap as a high-cholesterol food, but a recent scientific study showed that eating whole eggs actually seemed to increase the level of good (HDL) cholesterol in the body. Additionally, eggs (and egg yolks specifically) are one of the best food sources of the B-complex vitamin choline, which is thought to reduce inflammation in the body and improve neurological development and function.