15 Foods You Should Be Eating

15 Foods You Should Be Eating

September 28, 2018

There’s a difference between thinking carefully about what we put into our bodies and obsessing over it to the point of restricting it dangerously. Dieting is hard, but eating is easy, right?

Whatever your health goals may be, the easiest way to reach those goals, like slimming down, is to do exactly what you have been doing. Eating! The key is to make sure the foods we put into our body is nutrient-rich foods, which will keep you full longer, improve energy, sharpen your focus, and ensure optimal health for your wellbeing.

Below you will learn about 15 foods you should be eating every day! Eating healthy does not have to be boring. These foods are both healthy and tasty!

1-3: Fruits

  1. Berries

These colorful fruits are high in antioxidants, which removes potentially damaging oxidizing agents that harm your body. These antioxidants are known to help fight chronic disease and cancer. They’re rich in vitamin C, calcium, and vitamin A.

  1. Apples          

Regular consumption of apples may improve heart health, cut the risk of cancer and diabetes. Apples are very rich in fiber which helps control blood sugar levels and promotes healthy gut health. A study from 2008 shows how potentially apples, apple juice, and apple components have the capabilities of anti-cancer effects (1).  

  1. Avocados     

Yes, avocado is a fruit. They’re a bit different because they’re loaded with healthy fats instead of carbs. These healthy fats keep you satisfied longer. They’re also high in fiber and low in carbs, which helps with weight loss. Just half an avocado contains 6-7 grams of fiber. That’s 23% of the daily value of fiber!

Other healthy fruits

Remember moderation is key! Don’t overdo the fruits, be mindful of your intake and bring variety to the plate. Other great fruit choices: Cherries, Kiwi, Lemons, Peaches, Pineapple, Plums.

 4-5: Meats

  1. Chicken Breast

Chicken breast is low in fat and high in protein. Protein helps your body to maintain muscle mass and also helps you to build/repair muscle. Chicken is rich in selenium, zinc, copper, phosphorus, magnesium, and iron (2). Buy chicken that is humanely certified and organic for the healthiest choice.

  1. Lean Beef

Lean Beef contains high amounts of iron, L-Carnitine (powerful amino acid), Glutathione (antioxidant), rich in minerals, and essential B vitamins (B12, B3, B6, B2, and B5) (3). Just like and meat try to choose the healthiest cuts like grass-fed beef.

6-8 Nuts and seeds 

  1. Chia Seeds 

Chia seeds are among the healthiest foods someone can eat! Chia seeds are loaded with antioxidants, most carbs are fiber, high in Omega-3 fatty acids. Some benefits may include reducing blood sugar levels and may reduce chronic inflammation. They are easy to include in your diet, for example making chia seed pudding, or sprinkling them into cereal, yogurt, and snacks.

  1. Almonds

The almond is loaded with healthy fats, fiber, protein, magnesium and vitamin E.    Benefits of consuming regularly almonds can be reducing high blood sugar level, reducing blood pressure and lowers cholesterol levels (4)(5)(6). Remember moderation is key. 

  1. Walnuts

Walnuts can help reduce (LDL) bad cholesterol, prevent inflammation, help support weight management, and the control of diabetes. Just like other nuts and seeds, walnuts provide healthy fats fiber, vitamins, and minerals.

Other healthy nuts or seeds

Other great healthy options in this food group can be macadamia nuts, peanuts, and pumpkins seeds. 

8-11 Vegetables 

Calorie for a calorie, vegetables the lowest in calorie but high in vitamins, minerals, and fiber.

  1. Broccoli

This vegetable is probably the most pushed off the plates of kids. Eating a high amount of broccoli or other cruciferous vegetables, have been shown to lower risks of cancer (7). One cup of cooked broccoli contains as much vitamin C as an orange! Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc.

  1. Asparagus

A Vegetable that comes in a variety of different colors including purple, white and most common green. Asparagus is a great source of fiber, folate, vitamins A, C, E and K, as well as chromium, a mineral that helps manage blood sugar levels.

  1. Spinach      

            The vegetable that always shrinks 10 times its size when cooked! Excellent source of Fiber Vitamin A, C, K1, folic acid, iron, and calcium. Health benefits of Spinach can include cancer prevention, oxidative stress reduction, and eye health (8)(9)(10).

  1. Onions 

Onions are powerful superfoods that have benefits such as anti-carcinogenic, antiviral, antibacterial, and antioxidant. The most sufficient part of the onion contains antioxidants. Onion contains small amounts of calcium, iron, magnesium, phosphorus, and potassium.

Other vegetables

Honestly, you can’t get enough of any vegetables in your diet. Make them a large portion of your diet. Other vegetables not mentioned, which you should eat include bell peppers, carrots, cauliflower, cucumber, garlic, kale, and tomatoes.

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12-13 Fish

  1. Salmon

Salmon is rich in Omega-3 fatty acids, which are known to reduce blood pressure, reduce inflammation and lower risk for disease(11)(12). Salmon is also an excellent source of B vitamins that are needed for energy production and protecting heart and brain health (13).

  1. Shrimp

Shrimp are low in fat calories and high in protein, making it an excellent meat substitute. Just a four-ounce serving of shrimp contains over 100% of the daily value of selenium, over 75% of vitamin B12, and over 50% of phosphorous. Health benefits of shrimp include anti-inflammatory, cancer preventive and anti-aging properties (14).

Other fish  

Other great choices of fish include Sardines, shellfish, trout, and tuna. Like many forms of seafood, downside it some seafood contains trace amounts of mercury, be mindful of your intake.

14- 15 Grains

  1. Oats     

Oats are a well-balanced grain providing a variety of vitamins and minerals. Some greatness of half a cup of oatmeal is: 191% (daily value) of manganese, 41% (daily value) of phosphorus, 34% (daily value) of magnesium, 24% (daily value) of copper, 20% (daily value) iron, 20% (daily value) of zinc and etc (15). Oatmeal has a rich source of antioxidants that help lower blood pressure (16). Oatmeal is also an amazing source of soluble fiber helps you feel full longer, reduces blood sugar levels, and reduces LDL and total cholesterol levels (17)(18).

  1. Quinoa

Is quinoa actually worth the hype people give it? Yes! This powerful superfood is high in protein, fiber, many vitamins, minerals, and is one of few plants that contain all nine essential amino acids. With those having digestion issues, quinoa is gluten-free, making it a great food to add to your diet. This grain is also high in fiber, helping you reduce blood sugar levels, lower cholesterol, stay full, and help with weight loss (19)(20).

 Final thoughts

These 15 foods certainly can change your current well-being. We have the powerful ability to take action and optimize our health with each day we change bad habits! Regardless of your goals, you are what you eat, so prioritize yourself! Eat mindfully, juice, eliminate sugar and make sure you satisfy your mind-gut connection.

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