Most Popular Food For Health Diet
|Healthy Foods List|
Why they are good for you: Blackberries in particular contain high fiber, which can make you feel full and satisfied after eating, as well as increase vitamin C, K and manganese. Research has also linked berry consumption to a wealth of benefits for the body and brain, like low rates of cognitive decline. The compounds that make their colors so vibrant can reduce inflammation and support the immune system.
How to eat it: Take two cups of steel-chopped oats, a pinch of salt and eight cups of water in a bowl. Then turn off the heat, leave it overnight, and top it with blackberries.
Nutrition per 1 cup: Calories: 62, Fat: 0.7 grams, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrate: 14 grams, Dietary fiber: 8 grams, Sugars: 7 grams, Protein: 2 grams.
Why they’re good for you: Artichokes have a meaty texture, and vegetables are a nutritious powerhouse, rich in folate, dietary fiber, vitamin C, vitamin K and antioxidants such as quercetin and anthocyanin. When choosing a new artichoke to take home, choose that heavy and firm one (losing weight with baby artichokes is important, of course).
How to eat it: Roasted artichoke takes some preparation – you have to remove the hard outer leaves, peel off the stem, chop off the top and then soak them in lemonade, so that they don’t brown – but work. Meditative and maybe the result is delicious. Serve with a simple dipping sauce of Greek yogurt (or mayo, if you want a treat) mixed with garlic and curry.
Nutrition per 1 medium artichoke: Calories: 60, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 120 mg, Carbohydrates: 13.5 g, Dietary fiber: 7 g, Sugars: 1.3 g, Protein: 4.2 g.
Why it’s good for you: Spaghetti squash has the highest water content of all winter squash. It is low in calories and can be used to substitute pasta in many dishes. It also gives good doses of vitamin A, calcium, vitamin C and fiber.
How to eat it: Put it in your favorite dish for pasta. It won’t look exactly the same, but you’ll get a delicious vegetable surcharge. You can also strain them and make them into patties that you bake in the oven.
Nutrition per 1 cup: Calories: 42, Fat: 0.4 grams, Cholesterol: 0 mg, Sodium: 28 mg, Carbohydrates: 10 grams, Dietary fiber: 2 grams, Sugars: 4 grams, Protein: 1 gram.
Why they are good for you: One reason is “one apple a day”. Apples are rich in a type of fiber that can lower cholesterol levels, making them a healthy snack of the heart. One study found that people eat 15% fewer calories at their next meal than eating apples. One more perk? They are helpful for regulating digestion.
How to eat it: Fry some bud and then fry it with garlic and dried apple.
1 medium apple per nutrition: calories: 95, fat: 0.3 grams, cholesterol: 0 mg, sodium: 2 mg, carbohydrates: 25 grams, dietary fiber: 4 grams, sugars: 19 grams, protein: 0.5 grams.
Wild Caught Cod
Why it’s good for you: Wild caught cod is a versatile and durable fish that is available throughout the year. Although fish is low in fat, a high percentage of its fat comes in the form of omega-3 fatty acids, which is associated with a lower risk of heart disease.
How to eat it: Mix a miso based marinade and fry it in the oven.
Nutrition per 3 ounces: Calories: 71, Fat: 0.2 grams, Cholesterol: 52 milligrams, Sodium: 114 milligrams, Carbohydrates: 0 grams, Protein: 17.4 grams.
Why it’s good for you: Some leafy foods look as rubbery with their dark red stalks and shiny green leaves (just don’t remember to eat the latter, because they’re poisonous). It is high in vitamins and folate, as well.
How to eat it: Forget jam or pie – try to choose your rhubarb for a savory kick.
1 stalk per nutrition: calories: 11, fat: 0.1 grams, cholesterol: 0 mg, sodium: 2 mg, carbohydrates: 2.3 grams, dietary fiber: 1 gram, sugars: 0.6 grams, protein: 0.5 grams.
Why it’s good for you: Like purple potatoes, the unexpected shade of this cauliflower comes from the antioxidant anthenin. Cauliflower is low in calories and rich in fiber, vitamin C, folate, manganese, vitamin K and B6 (which is involved in metabolism and early brain development). Consider steam or stir-fry cauliflower to keep nutrient levels high.
How to eat it: Boiled or roasted at 400 ° F and then purified. Add a glitter of olive oil, salt and pepper and finally, you can toss in any fresh herbs, such as thyme, rosemary or even peppermint and basil. Think of it as a healthier and more advanced mashed potato.
1 cup per nutrition, sliced: calories: 27, fat: 0.3 grams, cholesterol: 0 mg, sodium: 32 mg, carbohydrates: 5.3 grams, dietary fiber: 2 grams, sugars: 2 grams, protein: 2.1 grams.
Why they are good for you: Small veggies are ideal snacks on the go, as they are high in nutrients and fiber and they taste big raw. A good snap pea should look moist – when they dry they taste more starchy. They are also high in vitamins A, K and C.
How to eat it: Snap peas are delicious plain or dipped in humus, but if you want to mix it a little, put some red wine vinegar or rice vinegar over them, add some oil and serve.
1 cup per nutrition: calories: 31, fat: 0.2 grams, cholesterol: 0 mg, sodium: 6 mg, carbohydrates: 7 grams, dietary fiber: 3 grams, sugars: 3.3 grams, protein: 2 grams.
Why it’s good for you: There may be no other vegetable in summer than corn, although there are definitely reasons to eat it. An ear of corn has almost the same calories as an apple, which also has equally high nutrients. Non-genetically modified corn is also loaded with lutein and zeaxanthin, two phytochemicals that promote healthy vision.
1.5 grams, cholesterol: 0 mg, sodium: 1 mg, carbohydrate: 22 grams, dietary fiber: 3 grams, sugars: 5 grams, protein: 4 grams.
Why they are good for you: We know that olive oil is a common ingredient in a healthy diet, but don’t forget about its source. Olives are high in healthy fats that can benefit your heart and brain and reduce weight. Research has also suggested that olives are a good source of antioxidants that prevent the formation of bad cholesterol in arterial walls. They are also a fermented food, and are therefore good sources of gut-friendly bacteria.
How to eat it: Pour and serve them in a dish, or slice them into any pasta recipe.
1 large olive per nutrition: calories: 5, fat: 0.5 grams, cholesterol: 0 mg, sodium: 32 mg, carbohydrates: 0.3 grams, dietary fiber: 0.1 grams, sugars: 0 grams, protein: 0 grams.
Why it’s good for you: Asparagus is a good source of folate, essential for a wide variety of body functions, as well as vitamins A, C and K. When buying asparagus, avoid speckled tips, which will spoil more easily.
How to eat it: Use a peel to cut asparagus into a little ribbon to mix in the salad. Try roasting them completely at 375 ° F for 12 minutes and then served with eggs in the sun for breakfast. There is something really fun about an egg peel with an asparagus spear.
1 spear per nutrition: calories: 3, fat: 0 grams, cholesterol: 0 mg, sodium: 0 mg, carbohydrate: 0.6 grams, dietary fiber: 0.3 grams, sugars: 0.3 grams, protein: 0.4 grams.
Why they are good for you: This fruit is high in both vitamins A and C, and has a unique taste that gives flexibility to both sweet and salty dishes. Avoid figs, but when you choose to bring them home, they should be slightly soft.
How to eat it: Tie them with healthy appetizers like almonds and cheese for your guests, or cook with these 20 great figure recipes.
1 fig per nutrition: calories: 37, fat: 0.2 grams, cholesterol: 0 mg, sodium: 0 mg, carbohydrates: 9.6 grams, dietary fiber: 1.4 grams, sugars: 8 grams, protein: 0.4 grams.
Why it’s good for you: This weird-looking root vegetable has a light green or purple colored bulb, many stalks sprouting with darker leaves and you can eat all parts of it. Kohlrabi is a cousin of broccoli and cauliflower and is high in fiber and potassium.
How to eat it: They taste great when roasted in olive oil or nestled under roasted chicken as it cooks. You can also try honey-glazed kohlabi with onions and herbs.
1 cup per nutrition: calories: 36, fat: 0.1 grams, cholesterol: 0 mg, sodium: 27 mg, carbohydrates: 8.4 grams, dietary fiber: 5 grams, sugars: 4 grams, protein: 2 grams.
Why it’s good for you: It’s too much when it comes to morning cup-o-jo. But a study of 130,000 adults found no evidence that coffee increases the risk of health problems such as heart disease or cancer, even among those who drink 48-ounces a day. The fact is, coffee is a complex beverage that contains hundreds of different compounds. Some of them include antioxidants that are associated with lower risk for type 2 diabetes, Alzheimer’s, and liver cancer, Romano says. Take care, without sugar and cream.
How to eat it: Drink yourself a cup in the morning and drink as plain as possible – the health benefits come from coffee, not the cream and sugar that you add to it.
1 cup per nutrition: calories: 5, fat: 0 grams, cholesterol: 0 mg, sodium: 2 mg, carbohydrate: 0.6 grams, dietary fiber: 0 grams, sugars: 0 grams, protein: 0.7 grams.
Why it’s good for you: This fermented drink is rich in probiotics, which digest healthy bacteria in your gut, aid digestion and increase absorption of nutrients in food.
How to eat it: Kirucha is becoming an easy drink in the grocery.
Nutrition per bottle: Calories: 33, Fat: 0 grams, Cholesterol: 0 mg, Sodium: 10 mg, Carbohydrates: 7 grams, Sugars: 2 grams, Protein: 0 grams.
Why it’s good for you: This whole grain, which is also gluten free, is rich in fiber and is a complete protein. (Fun fact: It is used to make soda noodles.)
How to eat it: It can be used as a soup for a dish instead of rice, or in delicious baked goods such as Buckwheat Belgian waffles.
1 cup per nutrition: Calories: 583, Fat: 5.8 grams, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 121.6 grams, Dietary fiber: 17 grams, Protein: 23 grams.