The 11 Best Healthy Foods of All Time – With Recipes
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| Healthy Foods |
We have brought you a list of the 11 healthiest foods so far. Now, we collect another 11 from Tufts Medical Center, selected by TIME editors and registered dietitian Alicia Romano. While most of us know the basics of eating well, sometimes it can be challenging to keep a menu together for the week. So we are providing you a lot of options. All these foods are highly nutritious and they are also easy to find at local grocery stores. Bring this list on your next trip to the supermarket, choose something new, and prepare it as you wish (we also offer easy recipes and cooking tips). Bon appetit!
Amaranth
Why it’s good for you: Although it’s often referred to as cereal, amaranth is actually a seed that is rich in fiber and is naturally gluten-free, making it suitable for people with celiac disease. In addition, it is a complete protein and contains cholesterol-lowering fiber.
How to eat it: It can be turned into morning porridge, popped like popcorn and used in sweet treats, like this Vanilla Amaranth with Peach Compote.
Nutrition per 1 cup: Calories: 251, Fat: 4 grams, Sodium: 15 mg, Carbohydrates: 46 grams, Dietary fiber: 5 grams, Protein: 9.4 grams.
Raw Peanut Butter
Why it’s good for you: Peanut butter is your friend, and you shouldn’t opt for the low-fat version. It is very high in fiber and protein fill, so when it comes to satisfying sweet teeth a little can move a lot.
How to eat it: Peanut butter is very self-explanatory, but a few techniques have been tried here: Spread a tablespoon over an apple or a large whole-grain cracker and then dot it with the Srichakra hot sauce; Add one to two tablespoons to a vegetable smoothie for extra richness and fat; Or dissolve a small spoon in your Greek yogurt. (Why nobody has invented peanut butter yogurt yet is beyond us.)
2 tablespoons per nutrition: calories: 191, fat: 16 grams, cholesterol: 0 mg, sodium: 5 mg, carbohydrates: 7 grams, dietary fiber: 2 grams, sugars: 3.4 grams, protein: 7 grams.
Carrots
Why they are good for you: Carrots have long been a veggie, but did you know that they come in many different colors such as red, purse and yellow. Standard orange carrots contain vitamin A, which is essential for healthy vision. Colored carrots also contain other healthy antioxidants such as lycopene and beta-carotene pigment. Lycopene is the same pigment that gives tomatoes their bright red, and is associated with a lower risk of certain cancers.
How to eat it: The simplest way to eat a carrot is to wash it and give it a good chompy.
Nutrition per carrot: Calories: 25, Fat: 0.2 grams, Cholesterol: 0 mg, Sodium: 42 mg, Carbohydrates: 6 grams, Dietary fiber: 2 grams, Sugars: 3 grams, Protein: 0.6 grams.
Tahini
Why it’s good for you: Tahini, which is made from ground sesame, is a good way to get in some calcium, iron, potassium and vitamin E. Just one teaspoon contains 110 mg of phosphorus, which is important for the formation of bones and teeth. It also works with B vitamins to help with nerve signaling, normal heartbeat and muscle contraction.
How to eat it: Tahini is a great base for salad dressing and marinades for fish. It is an important component in humus.
1 tbsp per nutrition: calories: 89, fat: 8 grams, cholesterol: 0 mg, sodium: 17 mg, carbohydrates: 3.2 grams, dietary fiber: 1.4 grams, sugars: 0.1 grams, protein: 3 grams.
Basil
Why it’s good for you: actually a member of the mint family, is the star material for the insect. Formulation of foliage oil contains antioxidant compounds that fight inflammation. Vitamins are also high, it is an easy way to add nutrients to many foods and it covers well with hearty vegetables.
How to eat it: You cannot take it the wrong way by mixing it in Asian stir fry on pasta or pizza, and in salads. Tear or cut before serving and refer to Basil’s Cooking Lights Guide.
Nutrition per 5 leaves: Calories: 1, Fat: 0.02 grams, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrates: 0.07 grams, Dietary fiber: 0 grams, Sugars: 0 grams, Protein: 0.08 grams.
Pistachios
Why it is good for you: healthy fats, pistachios are rich in antioxidants, including lutein, beta-carotene, and gamma tocopherol. It also contains vitamin A, which is important for the proper functioning of the eyesight and the system. It’s surprisingly tasty and light for nuts: 50 tablets contain only 160 calories.
How to eat it: Keep pistachios in the fridge so that you can cut them regularly and add them to salads, over roasted broccoli, and even to soups.
Nutrition per 1 ounce serving: calories: 159, fat: 13 grams, cholesterol: 0 mg, sodium: 0 mg, carbohydrates: 8 grams, dietary fiber: 3 grams, sugars: 2.2 grams, protein: 6 grams.
Spelt
Why it’s good for you: Sponsored cereals are becoming increasingly popular because of their nutritious profile. Sponsored contains complex carbohydrates, and is rich in both soluble and insoluble fiber, vitamin B2, niacin, manganese, thiamine, copper, and magnesium. It also contains fatty and amino acids, which are important for body function.
Nutrition per serving: (one cup, cooked) Calories: 246, Fat: 2 grams, Cholesterol: 0 mg, Sodium: 10 mg, Carbohydrates: 51.3 grams, Dietary fiber: 8 grams, Protein: 11 grams.
Sunflower Seeds
Why they are good for you: Seeds, for example sunflower seeds, are high in vitamin E that have antioxidant activity that is good for immune function. ounce contains 7.4 mg vitamin E, which is 37% of your daily value.
How to eat them: Pour over salad, in oatmeal, or a handful of buggies and eat them as breakfast.
Nutrition per 1 ounce: Calories: 165, Fat: 14 grams, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrate: 7 grams, Dietary fiber: 3 grams, Sugars: 1 gram, Protein: 5.5 grams.
Parsley
Why it’s good for you: Parsley is rich in many essential vitamins that contribute to bone, nerve and immune health. This B-medicinal herb contains flavonoids.
epigenin, chirocyriol, and luteolin – which are believed to have anti-inflammatory effects. If you are not already, consider making parsley a kitchen staple.
epigenin, chirocyriol, and luteolin – which are believed to have anti-inflammatory effects. If you are not already, consider making parsley a kitchen staple.
How to eat it: Buy a bunch at the end of the week and use it on everything throughout the week – it pretty much enhances any dish. Slice it super-thin and mix it on top of pasta, in salads, over roasted chicken breasts, in pesto puree or in quinoa- or cous-based salads.
Nutrients per 10: Calories: 4, Fat: 0.08 grams, Cholesterol: 0 mg, Sodium: 6 mg, Carbohydrates: 0.6 grams, Dietary fiber: 0.3 grams, Sugars: 0.08 grams, Protein: 0.3 grams.
Chili Flakes
Why they’re good for you: If chili paste is a little too hot for your liking, try adding just a touch of chili flakes to the dish – it does a lot of savory work – for something a little more subtle. , But still palatal -changing. Not to mention, some research has shown that spicy foods can increase satiety and calorie burn.
How to eat it: Sprinkle in egg, pizza, avocado toast, or olive oil, garlic, lemon juice and Parmesan salad dressing.
Per 1 teaspoon of nutrition: calories: 8, fat: 0.4 grams, cholesterol: 0 mg, sodium: 77 mg, carbohydrates: 1.3 grams, dietary fiber: 1 gram, sugars: 0.2 grams, protein: 0.4 grams.
Mint
Why it is good for you: Aromatic herb leaves contain compounds that have been used for centuries to treat digestive issues. Peppermint effects and antiviral effects, considered a soothing herb with a unique taste and drinks.There are many different types, from spears to apple mint.
How to eat it: Add some peppermint to a bowl of berries, or to a grain-based dish for a new flavor.
Nutrition of 5 leaves of mint: Calories: 0, Fat: 0.01 grams, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrates: 0.06 grams, Dietary fiber: 0.1 grams, Protein: 0.02 grams.
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