A healthy diet consists of fruits, vegetables, lean proteins, whole grains, and nuts and seeds. Even with healthy choices, it's clear that some choices are better than others for improving your health and welfare. These 10 foods can boost your diet and promote healthy living, and they're a delicious addition to your regular meals!
1. Avocado
This nutrient-packed fruit tops many lists as the healthiest food to consume. Avocados are rich in healthy fats that help lower cholesterol and stabilize blood sugars. Additionally, the avocado contains antioxidants, fiber, and protein, all of which can help overall health. Avocados are enjoyed on toast, in guacamole, or sliced in grilled cheeses or omelets. It can also be found in green smoothies, cold soups and many appetizers.
2. Spinach
Green, leafy spinach is a great source of plant-based omega-3s, folate, and lutein. Goodnet places spinach at the top of their list as these nutrients help reduce the risk of heart disease, stroke, and osteoporosis. Lutein also promotes eye health as it fights age-related macular degeneration. Spinach is commonly used in Florentine style cooking, such as in pasta and meat sauces. It's also popular in dips with cheese, salads and as a healthy side dish.
3. Salmon
Fitness Magazine lists salmon as not only a healthy food but one that can help prevent injuries. Salmon is a rich source of healthy fats known as omega-3 fatty acids that can help keep the heart healthy and aid in cancer prevention. Salmon is also a great source of protein and vitamins and minerals. Salmon can be cooked in several ways such as baked, sauteed, broiled, grilled or pan seared. Poach it and mix into a salad or create a delicious dip used with vegetables.
4. Tomatoes
Mercola lists tomatoes as number nine on their list of the best foods to eat. Tomatoes are an excellent source of antioxidants, vitamins, and minerals. These nutrients help prevent cancer and promote heart health.
Eat or Drink Tomatoes
Tomatoes are a healthy drink option when juiced, can be sliced for sandwiches, tossed in salads, creamed into soup or made into pasta sauces.
5. Sweet Potatoes
Nutrition Advance lists sweet potatoes among the world's heathiest fifty foods. Nutritionally, sweet potatoes are packed with fiber, carotenoids, vitamin C, and potassium. Studies suggest sweet potatoes have liver-protective, anti-inflammatory, anti-tumor, and anti-diabetic properties. Sweet potatoes are a versatile vegetable and are delicious baked, mashed, and sliced and cooked like French fries.
6. Cauliflower
Don't be deceived by the white coloring; cauliflower offers a host of nutrients that places it among the world's healthiest foods. Cauliflower is high in vitamin C and contains many other nutrients that make it beneficial for brain development, cancer prevention, and body detoxification. Cauliflower makes a wonderful side dish when roasted and a spicier version can be made with buffalo sauce. It's also popular mashed as a healthier alternative to potatoes.
7. Olive Oil
Olive oil is debated as the healthiest fat a person can consume. This omega-3 rich oil can help lower cholesterol, may help stabilize blood sugars, can improve satiety, and also contains vitamins and minerals. Olive oil can be substituted for less healthy oils when cooking meat and fish or mixed with vegetables with seasoning and roasted. It also can make a simple salad dressing or dip for bread.
8. Carrots
Carrots are jam-packed with carotenoids which have been shown to help reduce a broad range of cancers. They also help to alleviate inflammatory conditions like asthma and rheumatoid arthritis. Carrots can be juiced to provide a power-packed health drink. They're delicious sliced as a snack; roasted, pureed or braised; or even in a treat like carrot cake.
9. Blueberries
Blueberries make many lists of best foods to eat. These tiny berries offer a potent dose of antioxidants to help prevent and fight cancer and diabetes. Additionally, blueberries help promote cognitive health by fighting age-related memory changes. You can eat fresh blueberries as a snack, mixed in muffins or pancakes, or sprinkled on your yogurt or cereal.
10. Almonds
Almonds are one of the healthiest nuts a person can add to their diet. They provide a healthy source of omega-3s, a wide range of nutrients, fiber, and protein. A medical review stated almonds are an excellent hearty-healthy snack. Almonds can be enjoyed plain or roasted as a healthy snack or blanched and tossed in salads.
